That comforting cup of tea you reach for multiple times a day may be quietly contributing to more than just heartburn. While tea offers antioxidants and other benefits, its potential downsides particularly for digestive health are often overlooked.
Whether it is a strong morning chai, a late-night green tea or multiple cups through the workday, tea is often associated with relaxation rather than health risks. But doctors and researchers are increasingly warning that certain tea-drinking habits may quietly contribute to issues ranging from acid reflux and poor sleep to iron deficiency and even long-term oesophageal damage.
Caffeine in tea (especially black tea) stimulates the stomach to produce more acid, which can irritate the lining and trigger
acid reflux or heartburn. Peppermint tea can worsen the issue by relaxing the lower oesophageal sphincter — the muscle that prevents stomach acid from flowing back up. A 2019 study found that drinking tea was associated with an increased risk of acid reflux symptoms.
Why Tea Triggers A Heartburn?
Tea, particularly caffeinated varieties like black tea, masala chai and some green teas, can worsen acid reflux or heartburn in sensitive individuals. Caffeine may relax the lower oesophageal sphincter — the muscle that normally prevents stomach acid from travelling back upwards into the food pipe.
When that muscle relaxes too much, acid can rise into the oesophagus, causing burning sensations, bloating, chest discomfort and sour burps.
Meanwhile, drinking tea on an empty stomach or consuming several cups daily may further irritate the digestive system for some people. Experts noted that excessive caffeine habits can aggravate gut-related symptoms, particularly among individuals already prone to reflux or digestive sensitivity.
Hidden Risk Of Drinking Tea Too Hot
Temperature matters too. According to cancer experts at Memorial Sloan Kettering Cancer Center, repeatedly consuming extremely hot beverages may irritate and damage tissues lining the oesophagus over time. Some studies have linked very hot drinks with a higher risk of oesophageal cancer, particularly when beverages are consumed before they cool slightly.
Doctors stress that it is not tea specifically causing cancer, but rather chronic thermal injury from repeatedly drinking liquids at extremely high temperatures.
If a drink feels hot enough to burn the tongue immediately, experts recommend waiting a few minutes before consuming it.
Other Hidden Risks in Your Daily Cup
Microplastics: Hot water causes plastic-lined teabags to release microplastics into your drink. A University of Birmingham study found hot tea can contain significantly higher levels of microplastics than other beverages. Long-term effects are still being studied, but concerns include inflammation and hormone disruption.
Iron Absorption: Tannins in tea can inhibit iron absorption from plant-based foods, which may be problematic for those at risk of anaemia, especially vegetarians and vegans.
Sleep Disruption: Even moderate caffeine from tea in the afternoon or evening can interfere with sleep quality.
Should People Stop Drinking Tea?
Not necessarily, tea still contains antioxidants and may offer health benefits when consumed moderately. The issue is more about balance and awareness. Experts generally recommend limiting excessive caffeine intake, avoiding extremely hot beverages and paying attention to symptoms like recurring heartburn, bloating or disturbed sleep.
To enjoy tea while protecting your health:
- Let it cool for 5–8 minutes before drinking
- Limit intake to 3–4 cups daily
- Choose loose-leaf tea or plastic-free bags
- Avoid drinking on an empty stomach if prone to acidity
- Opt for herbal varieties or decaffeinated options in the evening
/images/ppid_a911dc6a-image-177933843938055547.webp)
/images/ppid_59c68470-image-177911506417066166.webp)
