Intermittent fasting has become a very popular term and refers to a broad concept of limiting or outright eliminating caloric intake for a period of time. It’s the voluntary controlled consumption of food on a schedule that works for you. It can lead to weight loss and also helps to control your appetite and eating habits.
Water, coffee and tea are allowed during a fast as long as you don’t add sugar, milk or anything else with calories.
The question is whether or not you can add spices to your drinks and avoid breaking your fast.
Spices are generally very low in calories and can be added to water, black coffee and tea during a fast to add flavor and in some cases offer other benefits to help you get through the fasting period.
You can drink fenugreek tea or fenugreek water for example during a fast and due to the fiber content, it can help to suppress hunger. As we’ll see below, there are other spice and herb options you can consider during a fast for this purpose, in order to make fasting more tolerable.
Why spices won’t break your fast
Spices and herb are generally very low in calories and at the end of the day, your intermittent fasting goals are individual. The nutritional value and calories contained in spices are low and if they help to add a bit of flavor to your drinks while fasting, it may help you go through the fast with less difficulty.
Spices can thus be used to add a bit of flavor and possibly some nutritional value without adding many calories and thus can make fasting more enjoyable or at least less of a chore.
As we’ll see below, some spices and herbs can help to suppress hunger while potentially offering other benefits, too.
Spices you can add to drinks during an intermittent fast
Since spices and herbs are often mentioned in the same breath, let’s not get too picky and instead simply make a list of ones you can add to drinks while fasting without getting too caught up on whether it’s actually a spice or herb.
Spices and herbs you can add to your drinks while fasting include:
| Spices and herbs | Calories in 1 teaspoon | Notes | Benefits |
| Cinnamon | 6 cal. | Add to black coffee for a bit of flavor. | Cinnamon has been associated with potential appetite-suppressing effects. It may help regulate blood sugar levels, which can contribute to reducing hunger cravings and promoting satiety. |
| Cardamom | 6 cal. | Add to black coffee for a bit of sweetness. | Cardamom is an antioxidant that is believed to have other health benefits. |
| Ginger | 6 cal. | Add to cold water or hot tea for a bit of flavor. | Ginger has been traditionally used for its potential appetite-suppressing effects. It may help increase feelings of fullness and reduce hunger pangs. Ginger is an antioxidant that may also help with weight loss and headaches. |
| Turmeric | 8 cal. | Add to black coffee along with other spices for a bit of flavor. Turmeric can be added to lukewarm or hot water for a unique taste. | Curcumin, the active compound in turmeric, has been associated with potential appetite regulation effects. It may help reduce inflammation and support metabolic health, which can influence hunger signals. |
| Clove | 4 cal. | Can be added to boiled water for a bit of flavor. | Clove also have antioxidants and nutrients. |
| Mint | 3 cal. | Add to cold or hot water or tea for taste. | Some studies suggest that mint tea can help reduce appetite and cravings, which may support weight loss efforts. |
| Basil | 1 cal. | Add to hot water | Basil is an anti-inflammatory high in iron and rich in antioxidants. Basil is a good source of essential nutrients like vitamins A and K, manganese, and iron. |
| Fennel | 7 cal. | Can be added to boiled water. | Fennel is widely known to aid in digestion. Fennel tea can be a hydrating, caffeine-free alternative to other beverages, too. |
| Fenugreek | 6 cal. (0.5 tsp) | Fenugreek seeds can be added to boiled water or tea. NOTE: 1 tsp of fenugreek is around 12 calories so you might want to use less. | Fenugreek seeds have been suggested to have appetite-suppressing properties. They contain soluble fiber that can help increase feelings of fullness and delay stomach emptying. |
| Green Tea | Calorie free | Not a spice or herb but green tea is a healthy alternative to other drinks, is virtually calorie free and has several benefits. | Green tea contains compounds like catechins and caffeine that may aid in hunger suppression. It is believed to increase energy expenditure and fat oxidation, potentially reducing appetite. |
How many calories break a fast?
A good rule of thumb is to not consume more than 10 calories at a time and 20 calories in total through the entirety of your fast. A cup of coffee may add 3-5 calories and water will add 0 calories as will most teas.
As you can see from the table above, adding a teaspoon of most popular spices and herbs will add no more than about 6 calories and if you use less than 1 teaspoon, you’ll save on the calories.
How long should I take part in intermittent fasting?
The good news is that at the end of the day, intermittent fasting can be whatever you decide works for you. While it’s recommended to speak with your doctor in advance for a personal plan and advice, common intermittent fasting regimens include:
- 16/8 where you fast for 16 hours (i.e. 9pm – 1pm) and then eat during an 8 hour window (i.e. 1pm – 9pm).
- 5:2 fast where you fast for 2 days per week and eat normally the other 5 days.
- Skipping meals fast where you skip a meal each day.
- A 20 hour fast where you fast for 20 hours and then eat during a 4 hour window.
- and more.
Summary
Intermittent fasting can be widely defined depending on your goals and how long you are able to go without food but for the purposes of this article, we focused on whether or not adding spices to liquids will break a fast.
In general terms you can add a small amount of a spice to improve the flavor, perhaps add some nutrients and in some cases with black coffee, help to suppress your hunger.
By adding some spices to cold water, hot water or hot tea, it can help to make your fast less of a task and easier to take rather than just drinking plain water.
Before you partake in intermittent fasting though, consult with a qualified medical professional to ensure it’s right for you and to get specific advice and direction for your personal situation.