Ginger tea recipe health benefits

Ginger Tea: health benefits & recipe

A warming and invigorating drink, ginger tea is a wonderful alternative to coffee or tea.

Ginger tea can help promote good health thanks to the numerous health benefits of ginger. This superfood has been used by traditional medicines for centuries, to help with indigestion, nausea and ease period pain. Loaded with anti-inflammatory, antibacterial and antioxidant properties, ginger tea can also help with cold symptoms and viral infections without keeping you awake.

What is ginger tea good for?

Ginger is the star of the show here. Thanks to gingerol and shogaol, two potent bioactive components of ginger, ginger tea is a heartwarming beverage with a ton of health benefits. 

Aside from helping you maintain good health, ginger tea is also good for:

Ease nausea

Ginger is well known for alleviating nausea and vomiting. Whether the nausea is related to pregnancy, motion sickness or chemotherapy, ginger has been proven to be an effective, inexpensive and safe treatment.[1]Lete I, Allué J. The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy. Integr Med Insights. 2016;11:11-17. doi:10.4137/IMI.S36273

Lower blood pressure & regulate blood sugar

A 2016 study has found that 2 to 4 grams of ginger per day can prevent chronic diseases such as hypertension and coronary heart disease.[2]Wang Y, Yu H, Zhang X, et al. Evaluation of Daily Ginger Consumption for the Prevention of Chronic Diseases in Adults: A Cross-Sectional Study. Nutrition. 2017 Apr;36:79-84. … Continue reading 

In addition, ginger has been shown to decrease blood sugar and its numerous ramifications for health, including diabetes and heart disease.[3]Huang FY, Deng T, Meng LX, Ma XL. Dietary ginger as a traditional therapy for blood sugar control in patients with type 2 diabetes mellitus: A systematic review and meta-analysis. Medicine … Continue reading

Support immune functions

Ginger is a staple in some traditional practices such as Chinese medicine and Ayurveda because of its immunity boosting properties.

Antibacterial and antioxidant, ginger helps our body fight off infection and illness when confronted to bacteria, viruses, parasites and fungus.[4]Karuppiah P, Rajaram S. Antibacterial effect of Allium sativum cloves and Zingiber officinale rhizomes against multiple-drug resistant clinical pathogens. Asian Pac J Trop Biomed. 2012;2(8):597-601. … Continue reading [5]Raal A, Volmer D, Sõukand R, Hratkevitš S, Kalle R. Complementary treatment of the common cold and flu with medicinal plants–results from two samples of pharmacy customers in Estonia. PLoS … Continue reading

Contribute to weight loss

Studies on obesity and weight loss have found that ginger can have a significant impact on weight loss and reducing belly fat.[6]Maharlouei N, Tabrizi R, Lankarani KB, et al. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of … Continue reading

In addition, some research supports that ginger’s contribution to weight loss is due to its ability to increase thermogenesis (aka. number of calories burned), inhibit intestinal fat absorption and reduce appetite.[7]Ebrahimzadeh Attari V, Malek Mahdavi A, Javadivala Z, Mahluji S, Zununi Vahed S, Ostadrahimi A. A systematic review of the anti-obesity and weight lowering effect of ginger (Zingiber officinale … Continue reading

Alleviate acid reflux

Ginger is a great natural treatment for chronic indigestion, intestinal cramping and for preventing flatulence and bloating.[8]Ali BH, Blunden G, Tanira MO, Nemmar A. Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale Roscoe): a review of recent research. Food Chem Toxicol. … Continue reading

Furthermore, a study conducted by a Chinese research team about the ginger-containing Wendan decoction (WDD) used in traditional Chinese medicine to be effective with the treatment of Gastroesophageal reflux disease (GERD) and bile reflux gastritis (BRG).[9]Ling W, Huang Y, Xu JH, et al. Consistent Efficacy of Wendan Decoction for the Treatment of Digestive Reflux Disorders. Am J Chin Med. 2015;43(5):893-913. doi:10.1142/S0192415X15500524

Find out more: 13 factual health benefits of ginger

Does ginger tea have caffeine?

Ginger tea is categorized as a herbal concoction. Ginger root doesn’t contain caffeine and therefore homemade ginger tea is caffeine free.

Therefore, it’s ok to have ginger tea before going to bed. Although ginger doesn’t have sleep inducing properties, because of its warming and anti-inflammatory effects it can sooth you and help you relax to fall asleep.

If you buy a ready made ginger tea blend, just check the label. Caffeine occurs naturally in the tea plant, camellia sinensis. So if your ginger tea ingredients include black tea, it is best not to have it before sleeping. 

Are there side effects to ginger tea?

Ginger tea doesn’t have any side effects. However, if you consume too much ginger, you can experience some gas or diarrhea.

There’s fewer issues when consuming ginger fresh rather than in powder form, especially for people experiencing heartburn or acid reflux.

As a precaution, it is recommended not to have more than 4 or 5 grams of fresh ginger per day. 

With homemade ginger tea, 3 cups per day is a good amount to enjoy its benefits without risking having too much. If you buy ginger tea as a ready made powder, limiting yourself to 1 or 2 cups per day is a good idea.

Try this warming ginger tea recipe:

Ginger Tea

Course: BeverageDifficulty: Easy


Prep time


Cooking time




  • 1 piece fresh ginger root (approximately 8 slices)

  • 4 cups water

  • Honey or natural sweetener (optional)


  • Bring the water to a boil.
  • Peel the fresh ginger root and cut it into thin slices.
  • Once the water is boiling, turn off the heat.
    Either in a saucepan or teapot, add the ginger to the water and let steep for 12 minutes.
  • Poor the ginger tea into a cup and sweeten with honey to taste.


  • Ginger & lemon tea: simply add the lemon or lime juice to taste into your brew.
  • Ginger & turmeric tea: add a few slices of fresh turmeric (or a dash of ground turmeric) and a dash of black pepper to your brew.
  • Ginger & black tea: simply steep your fresh ginger into a brew of black tea. Add a zest of lemon and a spoonful of honey.

Also try: Golden Milk – a tasty way to reduce inflammation naturally


*Be mindful about your health. This article is provided for informational purposes only, and does not intend to substitute professional medical advice, diagnosis, or treatment.