Say No to Tea and Coffee Before and After Meals, Advises Top Medical Body ICMR

In a country where tea and coffee are not just beverages but cultural staples, recent advice from the Indian Council of Medical Research (ICMR) might come as a surprise. The ICMR, one of India’s foremost health research bodies, has advised against consuming tea and coffee before and after meals. This recommendation, rooted in extensive research, aims to promote better digestive health and nutrient absorption.

Why Avoid Tea and Coffee Around Meal Times?

Impact on Nutrient Absorption: Tea and coffee contain compounds known as tannins and polyphenols. These substances can interfere with the absorption of essential nutrients like iron and calcium. Iron, in particular, binds with these compounds, making it difficult for the body to absorb. For individuals who rely heavily on plant-based diets, where non-heme iron (less readily absorbed form of iron) is predominant, this can be particularly problematic.
Digestive Issues: Both beverages are acidic and can increase stomach acidity. Consuming them before meals can lead to indigestion or heartburn, especially in individuals with sensitive digestive systems. Post-meal consumption can also slow down the digestive process, leading to bloating and discomfort.
Dehydration Concerns: Caffeine in tea and coffee is a diuretic, meaning it can lead to increased urine production and potentially contribute to dehydration. Proper hydration is crucial for optimal digestion, and consuming diuretic beverages around meal times can disrupt this balance.

Optimal Timing for Tea and Coffee

While the ICMR suggests avoiding tea and coffee immediately before and after meals, it doesn’t mean you have to give them up entirely. Here are some tips to enjoy your favorite beverages without compromising your health:

Morning Rituals: Enjoy your morning cup of tea or coffee at least an hour before breakfast. This ensures that your stomach is empty and ready to handle the acidity and caffeine.
Mid-Morning or Mid-Afternoon Breaks: Have your second cup of tea or coffee a couple of hours after breakfast or lunch. This timing helps avoid interference with nutrient absorption from your meals.
Evening Relaxation: If you prefer a warm beverage in the evening, opt for herbal teas that are caffeine-free and less likely to affect your digestive process or sleep patterns.

Alternatives for Meal Times

If you’re looking for alternatives to tea and coffee during or around meal times, consider the following options:

Warm Water with Lemon: This can aid digestion and provide a refreshing, non-caffeinated alternative.
Herbal Teas: Chamomile, peppermint, and ginger teas are excellent options that can actually help with digestion rather than hinder it.
Fresh Juices: Opt for fresh vegetable or fruit juices (without added sugar) which can complement your meal and boost nutrient intake.

Conclusion

The ICMR’s advice to avoid tea and coffee before and after meals is a call to prioritize our digestive health and nutrient absorption. While it might require a shift in habits, the benefits are well worth it. By making mindful choices about when to consume these beverages, we can enjoy our favorite drinks while still supporting our overall well-being.

Incorporating these changes might seem challenging at first, but understanding the science behind the recommendations can help motivate healthier habits. After all, the goal is to enjoy a balanced diet and a healthy lifestyle without having to give up the simple pleasures in life, like a good cup of tea or coffee.