Produced by: Mohsin Shaikh
That soothing sip of chai right after lunch? It could be silently sabotaging your iron levels. The tannins in black and green tea latch onto plant-based iron, making it harder for your body to absorb.
Millions end every meal with tea, but few realize it's not digestion they're aiding—it might be nutrient absorption they're hindering, especially if iron is already in short supply.
Yes, masala chai has digestive spices—but don’t be fooled. Its black tea base still packs enough tannins to interfere with iron uptake, especially if you’re on a vegetarian or vegan diet.
Regular tea-drinkers with low iron intake may slowly slide into deficiency without even noticing. Fatigue, paleness, or brittle nails could be clues that your chai habit needs tweaking.
You don’t have to give it up—just delay it. Waiting 30 to 60 minutes post-meal allows your body to absorb key nutrients before tea compounds get in the way.
Besides tannins, caffeine in tea can also irritate the digestive tract and potentially aggravate conditions like acid reflux when consumed right after meals.
Can’t quit tea with food? Switch lanes. Herbal infusions like chamomile or peppermint offer flavor without the iron-blocking baggage, though effects can vary by individual.
Pair your meal with citrus, bell peppers, or amla to boost iron absorption and offset tea’s binding effect—especially critical for women, teens, and anyone recovering from illness.
What’s deeply comforting in culture may not always align with biology. That post-meal chai ritual, while emotionally satisfying, might need a small shift for better health.