You may have heard of matcha tea from its popularity in weight loss regimens. However, if you’re going to drink matcha green tea, there is no current research to support such claims. But that doesn’t mean that matcha tea doesn’t hold health benefits. In fact, matcha tea has been used as a mind and body supplement for many years. For those on a low FODMAP regimen, you may be wondering if this tea is FODMAP friendly. Let’s learn a little more about matcha tea and how you can add it to your low FODMAP routine.
What is matcha tea?
Matcha tea may have a catchy name, but it’s actually just a way to identify the type of preparation of this green tea. This type of tea involves premium green tea leaves being stone ground into a fine powder. This type of tea has been consumed for thousands of years in Japan by adding the fine powder to water and blending it. It was thought to provide medicinal properties that could promote longevity.
Research suggests that the compounds L-theanine, epigallocatechin gallate (EGCG), and caffeine are responsible for such health benefits. One study found that matcha tea showed mild improvements in attention and memory in those that consumed it. Another study found that matcha tea helped to lower stress levels. Therefore, the health benefits seem to focus on cognitive health, although some recent studies show that it may provide some fat-burning properties when combined with regular exercise.
Matcha tea and FODMAPs
Since matcha tea is prepared from green tea leaves, the information for green tea can be applied to this powdered tea option. According to the Monash University app, green tea, steeped strongly in water, can be consumed in about a one cup quantity (250 ml) while still staying low FODMAP.
How to prepare matcha tea and add it to your daily routine
Since matcha tea is in powdered form, it involves a bit more than just steeping a tea bag in hot water. To prepare a small cup of matcha green tea, you should follow the steps below.
- Place a fine mesh strainer over a bowl or mug.
- Scoop about a few teaspoons of matcha powder into the strainer and sift into the bowl or mug.
- Pour ½ cup boiling water over the powder and let cool for about a minute or two.
- Whisk the mixture until it becomes bright green and a bit foamy.
You can enjoy matcha green tea as is in this tea form, or added to a variety of recipes that include:
- Iced matcha tea: Just pour tea over ice and add some cold water.
- Latte: Simmer one cup of almond milk or lactose-free milk over the stove top. Sift in one teaspoon of matcha green tea powder and whisk until bright green and foamy. Sweeten with a bit of cane sugar, sucralose, or other low FODMAP sweeteners if you desire.
- Matcha green tea smoothie: Blend together ½ cup lactose-free or almond milk with 1 small unripe banana and 1 teaspoon of matcha green tea powder. Sweeten as desired and add in baby spinach for extra antioxidant power and fiber if you choose.
Take home message
Green tea is full of antioxidants that can provide anti-inflammatory to help your body feel its best. Matcha green tea in particular provides a powdered form of premium tea leaves that is easy to add to many recipes for delicious and nutritious enjoyment. And fortunately, matcha green tea powder is also low FODMAP. You can purchase high quality matcha green tea powder in regular and chai flavor on the Casa de Sante website.
-written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com
