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For numerous individuals, ending a meal with a warm cup of chai is more than just a routine: it’s a cherished tradition. That soothing mixture of black tea, milk, and spices seems like the ideal way to conclude lunch or dinner. However, is this well-loved habit actually causing more trouble than it’s worth? Some health specialists warn against having tea right after eating, particularly when it concerns how nutrients are absorbed. There are worries that certain elements in tea might disrupt digestion or hinder the body’s ability to take in essential minerals. Indeed, consuming tea right after a meal can affect the absorption of specific nutrients, especially iron. Tea contains substances called tannins and polyphenols that can attach to non-heme iron present in plant foods. When this attachment happens, it decreases the quantity of iron your body can absorb from the meal.

This is especially important for those with already low iron levels or individuals at an increased risk of iron shortage, such as pregnant women, teenagers, or people who eat vegetarian or vegan diets. Over time, regularly drinking tea right after meals might lead to reduced iron levels if not accompanied by other iron-rich or iron-boosting food choices. Various kinds of tea have different amounts of tannins and other active compounds, so their effects can vary. Joshi points out that black tea and green tea have high levels of tannins that may limit iron absorption. Masala chai, which often uses black tea as a base combined with spices like cinnamon, ginger, and cloves, can still affect iron uptake, but the spices might offer some digestive advantages that help lessen this impact. Herbal teas like chamomile or peppermint typically have lower tannin content and are less likely to disrupt nutrient absorption. Nonetheless, their effect on digestion can change depending on the individual's response and the particular herbs used.

For those dealing with anemia, low iron levels, or recovering from illness or surgery, the timing of tea consumption becomes even more crucial. Individuals with stomach issues like acid reflux may also want to skip tea right after eating, as it might worsen their symptoms. If someone really enjoys tea with their meals, they could think about switching to herbal teas that are less likely to affect absorption, or they could pair their meals with foods high in vitamin C, which can improve iron absorption and counteract some of the impact of tannins.