Milk tea is the regular drink for many people, especially in India. But how is milk tea affecting your gut? And well, in more ways than one, regular intake of milk tea can lead to various impacts on digestion. For example, based on lactose intolerance, addition of sugar and spices, and its caffeine stimulant effect, let’s deconstruct how each of these factors plays into digestion.
1. Lactose Intolerance and Gastrointestinal Complaints
Lactose intolerance is a relatively common condition that affects a large percentage of the population, after the age of three to five years, when the enzyme lactase-breaking down lactose-the sugar found in milk-naturally decreases. Approximately 95% of the human population becomes lactose deficient after that age. Milk is indeed nutritious, yet for people who are lactose intolerant, milk-based beverages like milk tea may lead to gastrointestinal issues. Lactose in such individuals cannot be broken down in the digestive system and causes symptoms like diarrhea, stomach aches, distension, and increased gas—essentially a form of milk intolerance.
This disorder can also disrupt good health through the gut microbiota, the balance of good bacteria in the stomach. An imbalance of gut flora that arises from undigested lactose may lead to inflammation and pain in the gut. If these signs manifest, then it would be recommended to check on the possibility of lactose-free milk or other alternative dairy options that might help steer clear of gastrointestinal discomforts.
2. Sucrose and spices: Effect on gut health
Most individuals who drink milk tea use sucrose or spices like ginger, saffron, and cardamom to make it taste right. Although some spice may possess antioxidants and is safe at low intake, excess amounts or addition of sucrose will negatively affect the health of the gut. Specifically, it promotes the growth of more nefarious bacteria in the gut and disrupts the balance of the microbiome. It may cause problems like dysbiosis, whereby harmful bacteria outnumber beneficial bacteria, leading to conditions such as IBS, bloating, and indigestion.
On the other hand, moderate levels of spices like ginger and saffron will prove to be long-term benefits. They reduce inflammation and help in digestion. These are antioxidants, and they also have been used traditionally for their anti-inflammatory value. All these benefits are good only when taken in a small amount, though overloading with spices and added sugar might reverse the said benefits by causing digestive issues and making its gut microbial balance unbalanced.
3. Timing of Drinking Milk Tea
The time in which one takes milk tea can also affect digestive health. Most people start their day with a cup of tea and at times without breakfast. This is pretty bad for the body, especially the digestive system. Taking tea on an empty stomach increases acidity, acid reflux, and digestion. More importantly, tea, depending on the addition of milk and sugar, may lead to an increase in gastric acid that may result in the heartburn, indigestion, or even gastroesophageal reflux disease (GERD).
In addition, sipping various tea-cups in one’s day may provoke such problems. In that respect, having tea with less food consumption may progress the risk of developing peptic ulcers that, in some cases, may trigger stomach cancer.
4. Gut motility effect of caffeine
Caffeine is present in most forms of tea and can help function as a component in intestinal health. It may stimulate the gut motility, and leave some people with more movements and diarrheas, which, in sensitive stomachs, it can be particularly problematic. While minor digestive benefits occur with modest levels of caffeine because of induced peristalsis-the wave-like movements pushing food through the digestive tract-excessive amounts of caffeine can overstimulate, causing discomfort, and digestive interference can also occur.
For those who consume milk tea daily, it should only be taken twice a day, not too strong and preferably not spiced. The tea should be prepared with very minimal sugar and milk. If milk is used, its amount could be restrained, or better still, the alternatives such as almond or soy milk could be used. Such alternatives are easier on the digestive system – especially for people with a complaint of lactose sensitivity.
5. Safe Consumption of Milk Tea to Not Disrupt the Gut Health
So, to assure milk tea will have nothing bad for your gut health, you must consume it the right way. There is a rule of thumb that drinking more than two cups of tea a day is not advisable, but the best time to consume it is after breakfast instead of having it first thing in the morning. Restrict the presence of too much sugar and milk as it might alter the gut microbiota balance. For a more creamy tea, limit milk or switch to dairy-free milk. Besides using health-giving spices like ginger and saffron, caution should be taken not to add too much.
Milk tea can be a healthy inclusion in your diet, but how you prepare and consume it tends to dramatically determine its impact on your gut health, particularly in cases of lactose intolerance or sensitive digestive systems. Milk-based alternatives to tea should be the last resort; added sugars and spices should be kept minimal so that there is a balance of gut microflora. Moderation and mindful consumption go a long way toward enabling you to allow yourself a daily cup of tea without hurting your digestive system.
(Author: Dr Amol Dahale, Consultant Gastroenterologist and Hepatologist, DPU Super Specialty Hospital, Pimpri, Pune)
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