Many Westerners are most familiar with matcha in relation to the delicious, mildly sweet, brightly-colored green beverages you can order at Starbucks — but there’s much more to it. A staple ingredient in Japan, matcha is packed with antioxidants that help protect cells from disease-promoting stress and damage.
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It’s also been studied for its numerous skin, heart, brain, and immune health benefits. But is matcha green tea a good drink for gut health? Let’s take a closer look at what matcha has to offer your digestive health, including how to make it.
What is Matcha?
Matcha (Camellia sinensis) is a finely ground powder made from specially grown and processed green tea leaves. Whereas regular green tea is made by steeping (and then throwing out) tea leaves in water, matcha uses the entire leaf, which is ground into a fine powder.
This allows for a more concentrated dose of nutrients like vitamins A, C, and E, potassium, and iron, as well as antioxidants (especially catechins like epigallocatechin-gallate or EGCG), and other plant compounds.
The green tea leaves used to make matcha powder are grown in the shade for several weeks before they’re harvested. This boosts their chlorophyll content and results in a bright green color. It also increases the presence of amino acids like L-theanine, which is known for its calming effects. L-theanine is also partly responsible for the umami flavor of matcha tea.
How Matcha Green Tea Affects Digestion
While there’s no single food or ingredient that will be a total digestive game-changer, matcha tea may be worth adding to your routine. Why? It’s comprised of a unique balance of nutrients that have been shown to benefit digestive health.
First, matcha is rich in antioxidants called catechins, particularly EGCG, which support gut health by reducing inflammation and helping friendly microbes thrive in your digestive tract. Research shows that the more friendly germs we have in our gut, the better our immune system works, and the lower our risk of developing digestive disorders (not to mention, a healthy gut is linked to better skin and mental health).
Because it’s made from whole green tea leaves, matcha also contains fiber, an essential nutrient for bowel regularity and preventing constipation. Many people aren’t getting enough fiber in their everyday diet, which is only found in plant-derived foods like matcha.
Finally, matcha combines caffeine and the amino acid L-theanine, which can stimulate digestive enzymes and possibly improve how foods are broken down and nutrients are absorbed.
What the Research Says
In one 2023 randomized, double-blinded study among 33 adults, researchers investigated the impact of two weeks of Matcha Green Tea (MGT) consumption on fecal microbiota (the community of microbes present in people’s poop samples). The intervention group received capsules containing 1.5 grams of MGT per day.
The authors found that, while MGT didn’t change the appearance or frequency of people’s poop, it did influence their microbiota compared to the placebo group. For example, MGT consumption resulted in less harmful bacteria called Fusobacterium and an increase in a beneficial bacteria called Coprococcus.
The latter produces butyric acid, which is a short-chain fatty acid known to benefit gut health. On the other hand, high levels of Fusobacterium are linked to conditions like irritable bowel disease (IBD) and colorectal cancer.
The researchers thought that these particular benefits were likely related to the antioxidant catechins and insoluble fibers found in MGT.
Matcha and Digestion: Potential Concerns
Match is generally easily digestible. However, for some, its caffeine content might trigger stomach upset, bloating, or acid reflux, especially if consumed on an empty stomach or in large amounts.
People who are more sensitive to caffeine or who have digestive disorders like irritable bowel syndrome (IBS) may find that matcha exacerbates their symptoms. Matcha also contains tannins, which have antioxidant benefits but can also bind to proteins and minerals like iron in the digestive tract, potentially reducing their absorption. Tannins may also cause nausea in some people.
However, whether matcha has negative digestive effects depends on the person. If you find that you’re sensitive to any of the compounds mentioned, matcha may not be the best addition to your diet.
How to Make Matcha Tea
If you’re interested in making matcha tea at home, there are a couple of ways you can prepare it depending on how culinary-heavy you want it to be. I’ve outlined both below.
Traditional Method
To make traditional Japanese matcha tea, you’ll need the following:
- Matcha bowl (Chawan): A wide, flat bowl ideal for whisking.
- Bamboo whisk (Chasen): A traditional whisk made of bamboo for frothing.
- Bamboo scoop (Chashaku): A small scoop to measure matcha powder.
- Sifter: To sift the matcha powder and remove clumps.
First, you’re going to sift 1-2 teaspoons of matcha powder into the bowl to make sure it doesn’t have any big clumps. Next, bring some water to a boil on the stove, but then let it cool down so it’s still warm but not going to burn your matcha.
Pour about 60 mL of the hot water into your bowl with the sifted matcha powder. Using your bamboo whisk, whisk your mixture in an M-shaped or zig-zag motion gently until it is mixed and frothy. Ideally, there should be a light and frothy top layer.
Transfer your frothy matcha to your serving cup and enjoy!
Quick and Easy Method
If you’re looking to save some time in your matcha prep, here’s how to make matcha tea in a simpler way:
- Measure 1-2 teaspoons of matcha powder and add it to a shaker or a cup if you’re going to use a frother.
- Add 60 mL of hot water into your shaker or cup.
- If using a shaker, close the lid and vigorously shake it to get rid of any clumps. If using a frother, whisk your matcha until frothy.
- Pour your matcha into the cup you want to drink from and enjoy.
If you want to take your matcha tea digestive benefits up a notch, consider adding another ingredient or two to the mix. For instance, freshly grated ginger or lemon juice can pair well with matcha and may offer soothing benefits.
Is Matcha Your Digestive Health Ally?
Matcha tea has long been enjoyed in countries like Japan, but interest in it is growing as people learn more about its potential health benefits. Not only can matcha satisfy the craving for a delicious and frothy warm beverage, but it also contains compounds known to benefit digestive wellness.
Not sure if it’s for you? Part of pursuing better gut health is listening to your gut (this is a key piece of The Mindful Gut® approach). Luckily, matcha tea is easy to make, whether you prefer a quick and easy method or become a matcha tea connoisseur and prefer the traditional tools and preparation. Give it a try and see if it becomes your new favorite digestive health hack.
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.
