A gastroenterologist has shared how a daily cup of black tea can be transformed into an anti-inflammatory, gut-friendly drink with a few simple additions.
Dr. Saurabh Sethi said he follows this routine every afternoon as a healthier alternative to sugary beverages.
In a video shared on YouTube Shorts, Dr. Sethi explained that black tea forms the base of the drink because it is rich in polyphenols and antioxidants that support gut health.
While the tea brews, he adds a small slice of fresh ginger, which helps increase gut motility and aids digestion. He then crushes a few cardamom pods to reduce bloating and add natural sweetness, followed by a small piece of clove that contains eugenol, a compound linked to liver support.
Once brewed, the tea is strained and allowed to cool slightly before adding a drizzle of honey, which he says is optional.
Experts say that small changes can turn afternoon tea into a functional beverage. Black tea contains theaflavins that help protect cells and balance inflammation. Using loose tea leaves instead of tea bags can increase the concentration of beneficial compounds.
Spices such as ginger, cardamom, clove, cinnamon, or turmeric can further boost antioxidant and anti-inflammatory effects while improving digestion and nutrient absorption. Experts caution against overheating tea or steeping it for too long, as this can destroy antioxidants and increase bitterness. For black tea, it is recommended to brew at around 90 to 95 degrees Celsius for two to three minutes.
Skipping refined sugar, as it can negate health benefits and cause energy crashes, and instead using honey is also good. Experts often stress the importance of treating tea time as a mindful break, noting that slow sipping can help reduce stress and support digestion.
When prepared thoughtfully, experts say afternoon tea can become a simple wellness ritual that supports gut health, immunity, and overall well-being.