10 Coffee Alternatives to Lower Your Caffeine Intake

Caffeine-Free Coffee Alternatives

Here are 7 caffeine-free coffee alternatives:

1. Dandy Blend

Dandy Blend is a caffeine-free and gluten-free coffee alternative that contains five ingredients: barley, rye, dandelion, chicory and beet roots. While barley and rye DO contain gluten, this product does not contain barley and rye, but rather water extracts from processing. You can read more about this on their website. Dandy Blend is a great coffee alternative because it actually tastes like coffee. It’s a powder that can be used just like a caffeine-free instant coffee. It’s a great coffee alternative if you’re missing the taste of coffee.

2. Herbal Tea

There are SO many different options to choose from, making herbal tea a wonderful coffee alternative. My favorite brand is Traditional Medicinals - they have so many different herbal teas to choose from that not only taste great but have specific health benefits as well. Whether you’re looking to lower inflammation with a turmeric tea, support digestion with a peppermint or ginger tea, or relax with a cup of chamomile or lavender tea you can really have fun trying out a few to find your favorites.

3. Golden Milk

Golden Milk is a turmeric latte and is a great coffee alternative with anti-inflammatory benefits. Turmeric contains a phytochemical (beneficial plant component) call curcumin which helps the body fight free radicals, which lead to oxidative damage in the body. Curcumin is what gives turmeric it’s yellow color. The body can use curcumin better when combined with black pepper, because it contains another phytochemical called piperine that helps with the absorption. Check out my Golden Milk recipe here.

4. Adaptogen Latte

There is a lot of buzz about adaptogens right now. Basically they are a group of herbs that each offer different beneficial effects on the body to help adapt to stress. You can find them in powdered form and are great to make warm or cold lattes as a coffee alternative. I recommend the brand Four Sigmatic or purchasing online in bulk from Mountain Rose Herbs. Check out the benefits of different adaptogens here.

5. Roobios Tea

Roobios tea is another great coffee alternative. It is an herbal tea that is also known as red tea. It comes from fermenting the leaves of a specific shrub that turns them a reddish color. Roobios tea does not contain caffeine, unlike green or black tea.

6. Spicy Ginger Tea

Spicy Ginger Tea is one of my homemade caffeine-free teas I like to make to boost digestion or whenever a cold is coming on. It has lemon, which helps to support stomach acid production that is important for proper digestion. Ginger helps to ease digestive issues, cinnamon helps to improve insulin sensitivity, and turmeric has anti-inflammatory properties that we just talked about. Add some raw or local honey for some sweetness (and if you feel a sore throat coming on). Check out my Spicy Ginger Tea recipe here.

7. Herbal Chai

Chai tea is often a blend of black tea with other spices. Herbal chai is basically all of the spices you would find in a chai tea without the black tea, making it a great caffeine-free coffee alternative. You can try making your own blend with cinnamon, cloves, black peppercorns, fennel, ginger, and astragalus. Try mixing with non-dairy milk for an herbal chai latte.

Low Caffeine Coffee Alternatives

When you’re trying to lower your caffeine amount but not eliminate it, here are three low caffeine coffee alternatives:

1. Matcha Tea or Green tea

Matcha is a type of green tea. The difference between matcha and regular green tea is that it is the whole ground tea leaf, versus infusing a tea bag with water. It still has caffeine, but has a lot less than a cup of coffee (about 30 mg caffeine in a tsp of matcha versus closer to 100 mg in an 8 oz cup of coffee). Matcha and green tea also have L-Theanine – an amino acid that stimulates the brain’s alpha waves so you feel a calm alertness but without that frazzled wired feeling. Check out my Composed Matcha Latte recipe here.

2. Black Tea

Black tea such as an English breakfast tea or chai tea are a great lower caffeine coffee alternative and a good place to start with weaning down from coffee. There is about 50 mg of caffeine in a cup of black tea versus the closer to 100 mg of caffeine in coffee. While still a significant amount if you are sensitive to caffeine, this is a great swap for those times you are reaching for a cup of coffee in the afternoon.

3. Decaf Coffee

While you could argue that decaf coffee belongs on the caffeine-free list, decaf coffee (or decaffeinated coffee) has about 10 mg per cup, which is MUCH lower than the average 100 mg in a cup of regular coffee. This is a great option if you are looking to lower your caffeine amount but still want that coffee taste you’re used to.