Ginger Herbal Tea: 7 Benefits + Anti-Nausea Recipe

Ginger is one of the best-documented plants in modern herbal medicine. Native to Southeast Asia, this aromatic rhizome has been used for over 2,500 years in Ayurvedic and Chinese medicine. Its main interest lies in gingerols and shogaols, two families of active compounds studied in several hundred scientific publications. This page covers recognised uses, how to properly prepare the infusion, and the precautions worth knowing.

Ginger: a plant recognised by health authorities

The ginger rhizome features in the HMPC community herbal monograph of the EMA with a particularly strong status. Its use is recognised as:

• Well-established for the prevention of nausea and vomiting associated with motion sickness.
• Traditional for supporting digestive comfort (feelings of sluggish digestion, mild bloating).

This is one of the rare cases where an infused plant reaches the "well-established" level for a specific indication. A Cochrane meta-analysis published in the American Journal of Obstetrics and Gynecology confirmed ginger's effect on morning sickness during pregnancy, with an overall good safety profile. Evidence remains less robust for chemotherapy or other indications, but the scientific foundation is among the most consistent in herbal medicine.

Documented uses of ginger herbal tea

Here is what the scientific literature recognises for ginger, distinguishing between levels of evidence:

• Nausea and motion sickness (strong evidence): documented effect with an onset of 30 to 60 minutes. Particularly studied in pregnant women, post-operative patients and those undergoing chemotherapy.
• Digestive comfort (recognised traditional use): feelings of sluggish digestion, mild bloating, gastric discomfort.
• Anti-inflammatory action (preliminary evidence): a review published in the Journal of Pain observed a modest effect on exercise-induced muscle soreness.
• Warming sensation (a real, felt effect): ginger stimulates peripheral circulation, producing that well-known feeling of warmth.
• Antioxidant properties: gingerols rank among the most active antioxidants found in spices.

What science does not support: ginger does not cause significant weight loss, does not treat viral infections, is not an appetite suppressant, and its supposed aphrodisiac effect belongs more to folklore than pharmacology.

How to prepare a good ginger herbal tea

Fresh ginger and powdered ginger give different results. Here are the right steps:

With fresh ginger (recommended)

• Amount: 3 to 5 slices of fresh rhizome (or 1 teaspoon of grated ginger) per 8 fl oz cup.
• Water: bring to a near-boil (200°F / 95°C), then pour over the ginger.
• Time: steep for 10 minutes with the cup covered. For a stronger flavour, make a decoction (3 minutes at a gentle simmer).
• Straining: pass through a fine-mesh strainer.

With powdered ginger

• Amount: 1 level teaspoon (2 g) per 8 fl oz cup. Powder is more concentrated than fresh ginger.
• Preparation: pour over near-boiling water, steep for 8 to 10 minutes, stirring regularly.
• Straining: not necessary, as the powder partly dissolves.

Ginger, lemon and honey recipe

A time-honoured recipe that softens ginger's heat while bringing out its aromas:

• 3 to 5 slices of fresh ginger in 8 fl oz of near-boiling water.
• Steep for 10 minutes, then remove the pieces.
• Add the juice of half a lemon and 1 teaspoon of honey.
• Stir and enjoy hot, ideally in the morning or mid-afternoon.

Up to 2 to 3 cups per day, over a short course of 5 to 7 days when experiencing discomfort. For regular use, keep to 1 to 2 cups daily.

Flavour pairings that bring out the best in ginger

Ginger pairs beautifully with many plants and spices:

• For digestive comfort: ginger + peppermint + fennel. Our digestive herbal tea guide explores this in detail.
• For seasonal discomfort: ginger + cinnamon + cloves + lemon. A simplified take on the classic Indian Chai.
• For vitality: ginger + turmeric + black pepper + plant-based milk (golden milk).
• For a refreshing twist: ginger + lemon + mint as a cold brew in summer.

Precautions and contraindications

Ginger is generally well tolerated, but some situations call for caution:

• Pregnancy: limit to 1 g/day of fresh ginger (around 1 cup). The EMA recognises its use for morning sickness, but recommends consulting a midwife or doctor for higher doses or prolonged use.
• Anticoagulant therapy: ginger may potentiate the effects of vitamin K antagonists and aspirin. Let your doctor know about your intake.
• Gallstones: ginger stimulates bile production, which may be unsuitable in cases of bile duct obstruction.
• Active gastric ulcer: may worsen discomfort at high doses.
• Diabetes: a mild blood sugar-lowering effect is possible; monitor closely if on medication.
• High blood pressure: ginger may influence blood pressure. Use in moderation if you have a cardiovascular condition and are on treatment.
• Before surgery: stop taking ginger 2 weeks before the procedure to reduce the risk of bleeding.

The ANSES notes that moderate use (1 to 3 g of rhizome per day) is well tolerated in healthy adults.

Go further

To explore your wellbeing journey further, browse our guide to herbal infusions for digestive comfort, take a look at our cinnamon herbal tea guide, which pairs wonderfully with ginger, or read our clove guide for warming combinations. Ready to try it yourself? Browse our range of organic herbal infusions.