Feeling queasy after matcha is more common than you’d expect. The good news: it’s usually preventable once you identify the cause.
The Most Common Causes
1. Drinking on an Empty Stomach
This is the most frequent culprit. Matcha contains tannins and catechins that can temporarily increase stomach acid and irritate your stomach lining when there’s nothing else in there.
Unlike steeped tea, where some compounds stay in the leaves, matcha means consuming the whole leaf — including all its tannins. On an empty stomach, these get absorbed quickly and can trigger nausea.
The fix: Eat something first. Even a small snack — a few crackers, a banana, a handful of nuts — creates a buffer.
2. Too Much Matcha
Using too much powder is surprisingly easy, especially when eyeballing. A proper serving is about 1-2 grams (½ to 1 teaspoon). More than that concentrates the compounds that cause stomach upset.
Tablespoon-sized servings (around 8+ grams) almost guarantee discomfort, especially for newer drinkers.
The fix: Measure your matcha. Start with 1 gram and increase gradually if you want stronger flavor.
3. Caffeine Sensitivity
Matcha contains 40-70mg of caffeine per serving — roughly half a cup of coffee. If you’re caffeine-sensitive, this can cause nausea alongside jitters and anxiety.
Caffeine sensitivity varies dramatically between individuals — up to 15-fold based on genetics. What’s fine for one person can be overwhelming for another.
The fix: Use less matcha, or drink it later in the day when you have food in your system. Consider whether you’re also consuming other caffeine sources.
4. Low-Quality Matcha
Cheaper matcha tends to be harsher on the stomach. This isn’t just about taste — lower quality often means:
- Higher catechin content (more bitterness and stomach irritation)
- Possible additives or fillers
- Older, oxidized powder
- Less careful processing
Quality ceremonial matcha is smoother and gentler on digestion.
The fix: Upgrade your matcha. A $25-30 tin often eliminates problems that cheap matcha causes.
5. Tannin Sensitivity
Some people are particularly sensitive to tannins — the astringent compounds that give tea its bite. Tannins can cause stomach upset regardless of other factors.
The fix: Add milk or a non-dairy alternative. Fat binds to tannins and reduces their impact on your stomach. Eating foods with your matcha also helps.
Prevention Strategies
Before You Drink
- Eat first. Even something small helps. Traditional tea ceremonies include wagashi (sweets) before matcha for this reason.
- Measure carefully. Use a scale or proper chashaku scoop.
- Check your matcha. If it smells stale, looks dull, or tastes unusually harsh, it may be oxidized.
While Preparing
- Use proper water temperature. 70-80°C (160-175°F), not boiling. Hotter water extracts more of the compounds that cause stomach upset.
- Whisk thoroughly. Clumps of undissolved matcha can irritate your stomach more than evenly dispersed powder.
- Consider a latte. Milk (dairy or non-dairy) buffers the stomach-irritating compounds.
Timing and Habits
- Don’t make matcha your first thing in the morning — unless you eat something with it.
- Build up gradually. If you’re new to matcha, start with smaller servings.
- Space it out. Multiple servings throughout the day affects you differently than one large one.
When Nausea Hits
If you’re already feeling queasy:
- Eat something bland — crackers, bread, rice
- Sip water — stay hydrated but don’t chug
- Wait it out — the feeling typically passes within 30-60 minutes
- Consider ginger — ginger tea or ginger candy can settle nausea
Red Flags
Normal matcha nausea is uncomfortable but mild. Seek medical attention if you experience:
- Severe or prolonged vomiting
- Blood in vomit or stool
- Severe abdominal pain
- Symptoms that persist more than a few hours
- Allergic reactions (swelling, difficulty breathing, hives)
Should You Give Up Matcha?
Not necessarily. Most people who experience nausea can continue drinking matcha once they identify and address the cause. Try these adjustments before concluding matcha isn’t for you:
- Always eat something first
- Reduce serving size
- Switch to higher-quality matcha
- Add milk or make a latte
- Use cooler water temperature
If you’ve tried everything and still get sick, matcha may not be compatible with your system — and that’s okay. Some people simply don’t tolerate it well.