Hands holding a matcha tea.

Does Matcha Make You Poop? What to Know About Matcha and Digestion

Written by: Mecene Research Team

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Published

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Time to read 8 min

Matcha, a vibrant green tea powder, has gained immense popularity for its numerous health benefits and unique flavor. As more people incorporate Matcha into their diets, questions arise about its effects on digestion, mainly whether it can act as a laxative.


This article explores the relationship between Matcha and digestion, exploring how Matcha affects the digestive system, its potential laxative effects, and its overall health benefits.

Wooden spoon on a small bowl of matcha powder.

Understanding Matcha and Digestion

Thanks to its unique combination of nutrients and bioactive compounds, Matcha green tea profoundly impacts the digestive system.


Explanation of How Matcha Affects the Digestive System


Matcha's effects on digestion are multifaceted, contributing to both regularity and overall digestive health:


  • Stimulation by Caffeine: Matcha's caffeine content stimulates the digestive system, increasing gastrointestinal motility. This can lead to more regular bowel movements and help alleviate constipation. Caffeine promotes the release of gastrin, a hormone that stimulates gastric acid production, aiding digestion. For some individuals, the caffeine in Matcha might lead to increased bowel movements, similar to the effects of drinking coffee.

  • Catechins and Gut Health: Matcha is rich in catechins, particularly epigallocatechin gallate (EGCG). These compounds have been shown to support gut health by influencing gut microbiota composition. Studies have found that Matcha can significantly change the beta diversity of microbial composition, increasing beneficial bacteria like Coprococcus and reducing harmful bacteria like Fusobacterium, which can confer potential health benefits to the host.


The Role of Caffeine in Digestion


Caffeine is a well-known stimulant that significantly affects the digestive system. Its primary functions include:


  • Stimulating Gastric Acid Production: Caffeine promotes the release of gastrin, which stimulates gastric acid production. This helps break down food in the stomach and aids in digestion.

  • Increasing Gastrointestinal Motility: Caffeine stimulates the muscles in the digestive tract, speeding up the movement of food through the intestines. This can lead to more regular bowel movements, providing relief from constipation.

Human digestive system.

"Thanks to its unique combination of nutrients and bioactive compounds, Matcha green tea profoundly impacts the digestive system."

Matcha's Natural Laxative Effects

Matcha green tea is renowned for its health benefits and vibrant green color, as well as for its potential laxative effects. Understanding how Matcha can stimulate bowel movements and the role of fiber in Matcha can help users manage their digestive health more effectively.

How Matcha Can Stimulate Bowel Movements


Due to its high caffeine and antioxidant content, Matcha can have a mild laxative effect. These components enhance gastrointestinal motility, helping to keep things moving in the digestive tract. Caffeine acts as a stimulant for the digestive system, increasing the contraction of intestinal muscles, which can facilitate more regular bowel movements.


Additionally, the potent antioxidants in Matcha, such as catechins, contribute to this effect by promoting a healthy gut environment.


This laxative effect can be particularly beneficial for those experiencing constipation, as the increased motility helps move waste through the digestive system more efficiently. However, it may cause discomfort for those with sensitive digestive systems or those not accustomed to high caffeine intake. Gradual introduction and moderation in consumption can help mitigate these effects.

Dietary fiber-rich foods like fruits and vegetables.

The Impact of Fiber in Matcha

  • High Dietary Fiber Content: Matcha is rich in dietary fiber, particularly insoluble fiber, which adds bulk to the stool and promotes regular bowel movements.

  • Aids Smooth Passage of Food and Waste: Insoluble fiber is crucial for maintaining a healthy digestive system as it aids in the smooth passage of food and waste through the intestines.

  • Alleviates Constipation: The high fiber content in Matcha helps alleviate constipation by promoting regular bowel movements.

  • Supports Growth of Beneficial Gut Bacteria: Insoluble fiber in Matcha endorses the growth of beneficial gut bacteria, enhancing overall digestive health.

  • Maintains Balanced Gut Microbiota: A balanced gut microbiota is essential for proper digestion and absorption of nutrients.

  • Reduces Risk of Digestive Disorders: The presence of beneficial bacteria promoted by Matcha's fiber content can help reduce the risk of digestive disorders and improve overall gut health.

Individual Responses to Matcha

Why Some People Experience Digestive Changes


Individual responses to Matcha can vary significantly. Factors such as sensitivity to caffeine, Matcha consumption, and individual digestive health can influence how one's body reacts. Some people might experience increased bowel movements, while others may not notice any changes.


Factors Influencing Individual Reactions


Several factors can influence how Matcha affects digestion, including:


  • Caffeine Sensitivity: Individuals sensitive to caffeine may experience more pronounced digestive effects.

  • Dosage: The amount of Matcha consumed can impact its effects on digestion. Higher doses may lead to more potent laxative effects.

  • Personal Health: Pre-existing digestive conditions can affect how Matcha is tolerated.

Hands trembling due to caffeine sensitivity.

Health Benefits of Matcha for Digestion

Matcha green tea offers numerous benefits that support and enhance digestive health. These benefits stem from its rich composition of antioxidants, anti-inflammatory properties, and ability to maintain a healthy gut microbiota. Let's explore how Matcha contributes to digestive health in more detail.


Antioxidant Properties and Gut Health


Matcha's high antioxidant content, particularly catechins like EGCG, supports gut health by promoting a healthy balance of gut bacteria. Antioxidants help reduce inflammation and oxidative stress in the digestive tract, contributing to overall gut health. Regular consumption of Matcha can foster a favorable environment for beneficial gut bacteria, aiding digestion and nutrient absorption.


Anti-Inflammatory Effects


Matcha's anti-inflammatory properties can soothe the digestive system, reducing symptoms of gastrointestinal discomfort. These effects can particularly benefit individuals with inflammatory bowel conditions, as Matcha helps alleviate inflammation and improve overall digestive comfort.


Supporting Overall Digestive Health


Regular consumption of Matcha can support digestive health by promoting regular bowel movements, reducing inflammation, and maintaining a healthy gut microbiota. The combination of antioxidants, fiber, and bioactive compounds in Matcha makes it a valuable addition to a digestive health regimen. Incorporating Matcha into your daily routine can improve digestive function and overall well-being.

Managing Digestive Effects

Tips for Minimizing Potential Laxative Effects


For those who experience unwanted laxative effects from Matcha, consider the following strategies to help manage these digestive responses:


  • Start with Small Amounts: Gradually increase your matcha intake to allow your body to adjust. Starting with half a teaspoon per day and slowly working your way up can help your digestive system acclimate to the new addition without overwhelming it.

  • Combine with Food : Consuming Matcha with meals can help mitigate its digestive effects. Other foods can slow the absorption of caffeine and other active compounds in Matcha, reducing the likelihood of digestive discomfort.

  • Opt for Lower Caffeine Varieties: If sensitivity is an issue, choose matcha with lower caffeine content. Different grades of Matcha have lower caffeine levels, making them a better option for those with sensitive digestive systems.

Eating meals while drinking matcha.

Recommended Matcha Consumption for Sensitive Individuals

If you have a sensitive digestive system, tailoring your matcha consumption to your needs is essential. Here are some specific recommendations:


  • Start Slow: Begin with a small dose, such as half a teaspoon, and monitor how your body responds. If you tolerate it well, you can gradually increase the amount.

  • Pay Attention to Your Body: Everyone's body reacts differently, so it's crucial to pay attention to any signs of discomfort and adjust your intake accordingly.

  • Mix with Other Ingredients: Incorporating Matcha into smoothies, lattes, or other beverages with milk or milk alternatives can help buffer its effects and make it easier on your stomach.

Hydration and Its Role in Digestion

Staying well-hydrated is crucial for maintaining digestive health. Proper hydration helps facilitate the passage of food through the digestive system and can reduce the risk of constipation when consuming Matcha. Here are some tips for staying hydrated:


  • Drink Plenty of Water: Aim to drink at least 8 glasses daily, especially when consuming Matcha, to help keep things moving smoothly in your digestive tract.

  • Monitor Fluid Intake: Besides water, consider other hydrating fluids like herbal teas, which can complement your matcha intake and support overall hydration.

  • Balance Caffeinated and Non-Caffeinated Beverages: Since Matcha contains caffeine, balancing it with non-caffeinated beverages can help maintain proper hydration levels.

Non-caffeinated drinks for hydration.

When to Consult a Doctor

Signs That You Should Seek Medical Advice

If you experience severe digestive discomfort, persistent diarrhea, or other unusual symptoms after consuming Matcha, it is advisable to consult a healthcare provider. These symptoms could indicate an underlying condition that needs medical attention.

Understanding Normal vs. Abnormal Digestive Responses

Normal digestive responses to Matcha include mild increases in bowel movements and slight digestive stimulation. However, severe cramping, pain, or chronic digestive issues are not typical and should be evaluated by a healthcare professional.

Supporting Digestive Health with Matcha

Matcha green tea offers numerous health benefits, including support for digestive health. While it can stimulate bowel movements and promote gut health, individual responses may vary. By understanding how Matcha affects your body and managing your intake, you can enjoy its benefits mindfully and improve your overall well-being.

Frequently Asked Questions

Does Matcha make you poop?

Yes, Matcha can stimulate bowel movements due to its high caffeine and fiber content.

How does Matcha affect digestion?

Matcha promotes digestion by increasing gastrointestinal motility and supporting a healthy gut microbiota with its catechins and caffeine.

Can Matcha cause digestive discomfort?

Some individuals may experience digestive discomfort from Matcha, especially if they are sensitive to caffeine or consume large amounts.

What are the digestive benefits of Matcha?

Matcha aids in regular bowel movements, reduces inflammation, and supports overall gut health with its high antioxidant and fiber content.

How can I minimize Matcha's laxative effects?

Start with small amounts, combine Matcha with food, and opt for lower-caffeine varieties.

REFERENCES

  1. Kika, J., Jakubczyk, K., Ligenza, A., Maciejewska-Markiewicz, D., Szymczykowska, K., & Janda-Milczarek, K. (2024). Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile. Foods (Basel, Switzerland), 13(8), 1167. https://doi.org/10.3390/foods13081167

  2. Koláčková, T., Sumczynski, D., Minařík, A., Yalçin, E., & Orsavová, J. (2022). The Effect of In Vitro Digestion on Matcha Tea (Camellia sinensis) Active Components and Antioxidant Activity. Antioxidants (Basel, Switzerland), 11(5), 889. https://doi.org/10.3390/antiox11050889

  3. Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules (Basel, Switzerland), 26(1), 85. https://doi.org/10.3390/molecules26010085

  4. Morishima, S., Kawada, Y., Fukushima, Y., Takagi, T., Naito, Y., & Inoue, R. (2023). A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota. Journal of clinical biochemistry and nutrition, 72(2), 165–170. https://doi.org/10.3164/jcbn.22-81

  5. Takegami, M., Hamaguchi, M., Miyoshi, T., Munekawa, C., Yoshimura, T., Nakajima, H., Kimura, T., Okamura, T., Hashimoto, Y., Nakanishi, N., Kitao, Y., Kinoshita, K., & Fukui, M. (2022). Effect of matcha consumption on gut microbiota in healthy Japanese individuals: study protocol for a double-blind crossover interventional study. Journal of clinical biochemistry and nutrition, 70(3), 262–265. https://doi.org/10.3164/jcbn.21-110

  6. Wang, Y., Yu, Y., Ding, L., Xu, P., & Zhou, J. (2022). Matcha green tea targets the gut-liver axis to alleviate obesity and metabolic disorders induced by a high-fat diet. Frontiers in nutrition, 9, 931060. https://doi.org/10.3389/fnut.2022.931060

Medically Reviewed By

Dr. James Pendleton

Dr. James Pendleton is a primary care physician specializing in a naturopathic approach to family medicine. He has nurtured a family practice in Seattle, directed a VIP medical center in Abu Dhabi, published several books and scientific articles, and designed innovative nutritional supplements for manufacturers worldwide.