How to Make Ginger Tea With Fresh Ginger (and What It Can Really Do)

Fresh ginger tea is one of those recipes that sounds fancy and takes almost no effort: a knob of ginger, water, and 10 minutes. It tastes far brighter than tea bags, and you can make it as gentle or as spicy as you like.

Fresh Ginger Tea Recipe

Makes 2 mugs · 10 minutes

Ingredients

• A 2-inch piece of fresh ginger (about 1 oz)
• 3 cups water
• Juice of half a lemon
• 1–2 tsp honey, optional

Steps

1. Prep the ginger. No need to peel; just scrub it. Slice it thin, or grate it for a stronger tea.
2. Simmer. Bring the water and ginger to a boil, lower the heat, and simmer 10 minutes (up to 20 if you like it spicy).
3. Strain into mugs.
4. Finish with lemon juice and honey to taste. Add honey once the tea has cooled slightly.

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4 Easy Variations

• Ginger turmeric tea: add 1/2 tsp ground turmeric (or a few slices of fresh turmeric) and a pinch of black pepper while simmering.
• Ginger mint tea: drop a handful of fresh mint leaves into the hot tea and steep 5 minutes.
• Ginger cinnamon tea: simmer a cinnamon stick with the ginger. Nice in fall.
• Iced ginger lemonade: make the tea double strength, chill, and pour over ice with extra lemon and a splash of sparkling water.

Make a big batch: strained ginger tea keeps in a covered jar in the fridge for a few days and can be reheated or served cold.

Ginger Tea Benefits: What the Research Actually Says

Ginger has a long history in traditional medicine, and the internet is full of big promises. Here is what the NIH’s National Center for Complementary and Integrative Health (NCCIH) says about the evidence:

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Claim	What the evidence shows
Nausea in pregnancy	Research shows ginger may be helpful
Menstrual cramps	Ginger supplements might reduce how severe cramps are
Motion sickness	Most studies have not shown it to help
Nausea after surgery or chemotherapy	Uncertain
Knee osteoarthritis	Oral ginger might help, but much of the research is low quality

Note that many of these studies used ginger supplements, not tea. So the honest take: ginger tea is a pleasant, caffeine-free drink that may settle a queasy stomach for some people. It is not a cure for anything.

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Is Ginger Tea Safe?

For most people, a cup or two a day is fine. Ginger can cause heartburn, stomach discomfort, or diarrhea in some people, especially in large amounts. If you are pregnant, take any medications, or plan to use ginger supplements, check with your health care provider first.

Looking for other warm drinks? Compare caffeine levels in our green tea vs coffee guide, or try a fruit smoothie with a little grated ginger.

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Source: NCCIH – Ginger: Usefulness and Safety.