Is it okay to replace cravings or "boredom eating" with herbal teas?

Dear Rebuffing the munchies with tea, 

Reaching for a cup of herbal tea to curb cravings can be a simple and comforting treat. Since plain water is calorie-free and herbal tea contains little to no calories, brewed tea won’t contribute to weight gain on its own. Drinking herbal tea can also help with hydration or even replace higher-calorie drinks. Additionally, whether the added honey will contribute to weight gain depends on how much honey you use.  

That said, while tea can be a helpful part of your routine, it doesn’t replace the nourishment your body gets from actual food. Read on to learn how herbal tea fits into your diet, from replacing snacks or meals to managing cravings. 

Can drinking herbal tea replace snacks and meals?  

If you’re still eating meals throughout the day, swapping out some snacks for herbal tea can be beneficial, especially if you want something light between meals. That said, they typically don’t have enough calories or nutrients to serve as a meal replacement.  

While herbal teas may offer some health benefits, they don’t provide all of the key nutrients your body needs. Herbal tea is made by steeping different leaves, flowers, or spices in hot water. They’re often considered to be “functional beverages,” which are drinks meant to do more than just hydrate. Many functional beverages are fortified with protein, carbohydrates, vitamins, or minerals to help meet your daily nutrition needs in a convenient way. Herbal tea fits into this category because it contains beneficial plant compounds that may offer supportive benefits, such as helping to reduce inflammation. 

If you’re regularly skipping meals and only drinking tea, it can take a toll over time. This can lead to low energy, poor nutrition, and potential health issues in the long run. While the added honey may have calories, it typically won’t have as many calories as a full meal.   

Can drinking herbal tea satisfy food cravings?  

Sometimes, herbal tea can satisfy food cravings. However, it depends on the underlying cause of the craving. A food craving is a strong, specific desire for a certain food. But what’s interesting is that cravings aren’t usually just about hunger. Research suggests they’re often linked to habits, emotions, or routines (like craving dessert after dinner). In some cases, cravings can be related to nutrient deficiencies where someone isn’t eating enough overall.  

Herbal tea can help cravings in some situations. It can be calming, comforting, or giving you something to do, which may help a craving pass. This works best if the craving is more about habit or boredom than actual hunger.  

However, if you’re truly hungry or restricting certain foods, tea is unlikely to satisfy that craving. In fact, cutting out certain foods completely can sometimes make cravings stronger. Since herbal tea doesn’t provide key nutrients, it won’t fully meet your body’s needs. The craving may persist or come back stronger 

Can snacking replace full meals?  

Research on snacking versus having full meals is mixed. It also varies from person to person. Some people feel better eating three structured meals, while others prefer smaller, more frequent snacking throughout the day. That said, some research suggests that people who regularly eat three meals a day tend to have better overall diet quality. This may be because they’re more likely to include fruits, vegetables, and whole grains in their meals. However, there’s no strong evidence that snacking is better than eating full meals, or the other way around.   

Choosing nourishing foods has a bigger impact on your health than how you space out your eating. What matters most is that you’re getting the essential nutrients you need and paying attention to portion sizes.  

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Overall, while herbal tea doesn’t provide the full range of nutrients found in a complete meal, it can still fit into a balanced routine. If you’re ever worried about your diet or want guidance on eating habits, you might want to consider reaching out to a health care provider or a registered dietitian. They can address your cravings and suggest foods that meet your nutrition needs.  

Stay tea-riffic,