May 30 , 2025
If you’re new to bubble or boba tea, welcome to the party! With its chewy tapioca pearls, milky tea flavors, and a limitless number of add-ons, it’s no surprise this drink has developed a cult following. But all that sweetness and the occasional warnings on social media about its potential health risks may have you wondering: Is boba tea bad for you and your kidneys? Let’s unpack what’s true and what’s not.
Before we dive into what bubble tea does to your kidneys, let’s remind ourselves what kidneys do. Your kidneys remove waste from your body, maintain the balance of fluids, regulate blood pressure, and help maintain the body’s internal chemistry. They’re what your body uses to detoxify itself.
If your kidneys are overworked or exposed to too many toxins, they may not function well. That’s also why paying attention to what you put in your body is vital, especially in bubble tea, which has sugar, caffeine, and other ingredients.
Bubble tea is not just tea. It usually includes tea (black, green, or oolong), milk or non-dairy creamer, sweeteners, tapioca pearls, and occasionally fruit or flavored syrups. Some ingredients found in bubble tea may pose a threat to kidney health when taken in excess.
The most serious drawback to bubble tea is its high sugar content. A standard serving can have 30 to 50 grams of sugar, well above the recommended daily amount. Too much sugar in the diet has been associated with obesity, diabetes, and metabolic disturbances, all of which can raise the chances of having kidney disease.
Elevated blood sugar levels place unnecessary pressure on the kidneys if sustained. Over the years, this can progress to diabetic kidney disease, a serious condition that can lead to kidney failure.
The bottom line: If you’re a bubble tea fan, you can try lowering the sugar level (many shops allow you to customize the sweetness) or use natural sweeteners.
Most bubble tea shops add powdered non-dairy creamers rather than fresh milk. But they usually include phosphate additives to make the drink smooth and creamy, which is not great for kidney health, particularly for people who already have kidney issues.
Why is phosphorus a concern? Healthy kidneys keep excess phosphorus in the blood in check, but as kidney function declines, phosphorus can accumulate in the bloodstream, leading to complications such as weak bones and cardiovascular problems.
The takeaway: If you can, ask for milk rather than non-dairy creamer, or choose phosphate-free plant-based milks.
Tea, in itself, has caffeine, which is a natural diuretic. This means it increases your urine production, which can lead to dehydration if you’re not drinking enough water. Dehydration stresses the kidneys, making it more difficult for them to filter waste efficiently.
If you already have kidney problems or have had kidney stones, too much caffeine could indeed worsen your condition.
The bottom line: Drink bubble tea in moderation, and be sure to also hydrate with sufficient water.
Tapioca pearls are made from cassava starch, which doesn’t contain harmful toxins on its own. But they have little or no nutritional value and can be very high in calories and sugar. Other lower-quality tapioca pearls may also have artificial preservatives, which may translate to an additional burden on your kidneys over time.
Also, if you have chronic kidney disease (CKD), which makes it necessary to monitor your calorie intake very closely, boba drinks might not be an ideal staple for you either.
The takeaway: Try enjoying bubble tea with fewer or smaller pearls, or try alternatives like aloe vera or grass jelly for a healthier option.
Yes, it can, as a typical serving is high in sugar and calories, often exceeding 300–500 calories per drink. These liquid calories are easy to consume but don’t provide lasting fullness, which can lead to overeating. Enjoying boba occasionally is fine, but avoid daily consumption.
Here are some variations of bubble tea that fit a kidney-friendly diet:
Why it Works: This variant has minimal phosphorus and potassium but is enriched with ginger's health benefits.
Why it Works: Green tea contains antioxidants, and rice milk tends to be lower in phosphorus than dairy.
Why it Works: Chamomile is very low in potassium and phosphorus.
Now that we’ve reviewed the possible risks, the good news is you don’t have to quit drinking bubble tea altogether. Here are kidney-friendly tips to enjoy your favorite drink while managing your health:
Bubble tea itself isn’t bad for your kidneys, but drinking too much of it, particularly high-sugar, high-phosphorus, caffeine-rich versions, could strain your kidneys over time. If your kidneys are already compromised, it’s best to avoid it or have it in moderation while opting for healthier alternatives.
When all is said and done, moderation is everything. Drink your bubble tea wisely, and make small changes to your order so that you can minimize the boba tea health risks. So, the next time you are enjoying that delicious boba, you can do it guilt-free, just with a little more mindfulness!
Karma Ayurveda, established in 1937, is an Ayurvedic hospital with a rich legacy of over eight decades. Led by Dr Puneet Dhawan, the fifth generation... Read More
