Black Tea (1 Teacup (6 Fl Oz))

Drink black tea plain, without sugar, honey, syrups, sweetened creamers, or flavored milk powders.

Check whether the tea is bottled, instant, or a chai blend; choose unsweetened brewed tea because many prepared versions contain added sugars.

Try a smaller serving or dilute the tea with hot water, then compare your response over several days.

Choose decaffeinated black tea or a lower-caffeine tea if caffeine appears to be the trigger for you.

Have tea alongside a small protein- and fat-containing snack such as plain Greek yogurt, eggs, or a handful of nuts rather than on an empty stomach.

Review timing and other factors around the spike, including stress, poor sleep, recent exercise, and any food or drink consumed in the prior few hours.