Does Matcha Make You Poop? Matcha and Your Gut

Part of our Alpha GPC & NeuroMatcha guide library.

Plenty of people notice that their morning matcha gets things moving. Here is what is likely behind it, whether matcha can cause diarrhea or an upset stomach, and what to try if it bothers you.

What you'll learn

• Why matcha may make you poop, and what the research does and does not show
• How much fiber is in matcha
• Why a matcha latte can affect your gut more than plain matcha
• Whether matcha can cause diarrhea or constipation, and when to see a provider

Why matcha may make you poop

Caffeine. The clearest evidence comes from coffee. In a study of 12 healthy adults, caffeinated coffee containing 150 mg of caffeine increased activity in the colon about as much as a 1,000-calorie meal; its effect was 60% stronger than water and 23% stronger than decaf (Rao et al., 1998). Matcha has not been tested this way, but it does contain caffeine, usually less than a 12-ounce cup of coffee. For how much, see does matcha have caffeine?.

Timing. In the same study, a meal also stimulated the colon (Rao et al., 1998). If you drink matcha with or right after breakfast, both may be working together.

How much fiber is in matcha?

Because you drink the whole ground leaf, matcha contains fiber. One analysis found 56.1 grams of fiber per 100 grams of dry matcha powder, mostly insoluble fiber (Kika et al., 2024). That sounds like a lot, but a drink uses only a few grams of powder:

Adults are advised to get 21 to 38 grams of fiber a day (MedlinePlus), so a cup of matcha adds only a small share. Fiber is unlikely to be the main reason matcha makes you poop.

Why a matcha latte can affect your gut more

Many matcha drinks are lattes, and the milk matters. If you are lactose intolerant, milk can cause bloating, gas, abdominal pain and diarrhea, usually within a few hours (NIDDK). If plain matcha with water is fine but a latte is not, try lactose-free milk or a plant milk.

Matcha blends include other ingredients too. NeuroMatcha, for example, uses coconut milk powder rather than dairy milk, alongside organic matcha, a mushroom blend, Alpha-GPC and MCT oil (Product Facts). If a blend bothers your stomach, check the ingredient list and try a smaller serving.

Can matcha cause diarrhea or an upset stomach?

For most people, a normal cup is unlikely to cause diarrhea. NCCIH notes that no safety concerns have been reported for green tea consumed as a beverage by adults; digestive side effects such as nausea, constipation and abdominal discomfort have been reported with green tea extract supplements, which are much more concentrated (NCCIH).

Caffeine can still upset some stomachs: it increases the release of stomach acid, which can lead to an upset stomach or heartburn (MedlinePlus). If you have GERD or ulcers, check with your health care provider about caffeine (MedlinePlus). Drinking matcha with food and using less powder are easy first steps.

Can matcha cause constipation?

There is no evidence that matcha in normal drink amounts causes constipation. Its caffeine and small amount of fiber, if anything, push the other way. Constipation is listed as a side effect of green tea extract supplements, not of green tea as a drink (NCCIH).

What to try if matcha bothers your gut

• Use less powder, which means less caffeine.
• Have it with food rather than on an empty stomach.
• Switch the milk to lactose-free or a plant milk if lattes are the problem.
• Drink enough fluids. Water helps fiber pass through the digestive system (MedlinePlus).
• Add fiber gradually if you are also increasing fiber elsewhere, which can help reduce gas or diarrhea (MedlinePlus).

When to see a health care provider

Talk to a provider if you have diarrhea for more than 2 days, signs of dehydration, severe pain in your abdomen or rectum, a fever of 102 degrees or higher, or stools that contain blood or pus or are black and tarry (MedlinePlus). These are not normal reactions to a cup of matcha.

Common myths (quick reality check)

• Myth: Matcha makes you poop because it is a laxative. Reality: Matcha is not a laxative. Its caffeine may stimulate the colon, as caffeinated coffee does, and it adds only a small amount of fiber.

• Myth: The fiber in matcha is what gets you going. Reality: A drink made with 2 grams of powder has only about 1 gram of fiber, a small share of the 21 to 38 grams adults need each day.

• Myth: If matcha upsets your stomach, you have to quit it. Reality: Try a smaller serving, having it with food, or a different milk first.

Frequently asked questions (FAQ)

Does matcha make you poop?

It can. Matcha contains caffeine, which may stimulate the colon the way caffeinated coffee does, although no study has tested matcha itself. A typical matcha has less caffeine than a cup of coffee.

Is it normal to poop after drinking matcha?

For many people, yes. Caffeine and having it with a meal can both stimulate the colon. If you drink it as a latte, the milk can also play a part, especially if you are lactose intolerant.

Can matcha cause diarrhea?

A normal cup is unlikely to cause diarrhea in most adults. If it does, try less powder, have it with food, or switch to lactose-free or plant milk. See a provider if diarrhea lasts more than 2 days.

Does matcha have fiber?

Yes, but not much per drink. Dry matcha powder is about 56% fiber by weight, so a drink made with 2 grams of powder has about 1 gram of fiber.

Can matcha cause constipation?

There is no evidence that matcha in normal drink amounts causes constipation. Constipation has been reported with green tea extract supplements, which are far more concentrated.

Is matcha bad for your stomach?

Not for most people, but its caffeine increases stomach acid, which can cause an upset stomach or heartburn in some. Drink it with food and talk to a provider if you have GERD or ulcers.

Related guides

• Does matcha have caffeine?
• What does matcha taste like?
• How to make a matcha latte
• Mushroom matcha vs mushroom coffee
• Can turmeric cause diarrhea or constipation?

Disclaimer and when to seek help

This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider if you have ongoing digestive symptoms, GERD or ulcers, are pregnant or breastfeeding, or take medication.

References

1. Rao SS, et al. "Is coffee a colonic stimulant?" European Journal of Gastroenterology & Hepatology, 1998;10(2):113-118. doi:10.1097/00042737-199802000-00003
2. Kika J, et al. "Matcha green tea: chemical composition, phenolic acids, caffeine and fatty acid profile." Foods, 2024;13(8):1167. doi:10.3390/foods13081167
3. MedlinePlus (U.S. National Library of Medicine). "Caffeine".
4. MedlinePlus (U.S. National Library of Medicine). "Fiber".
5. MedlinePlus (U.S. National Library of Medicine). "Diarrhea".
6. National Institute of Diabetes and Digestive and Kidney Diseases. "Symptoms & Causes of Lactose Intolerance".
7. National Center for Complementary and Integrative Health. "Green Tea". Updated February 2025.