Ginger Herbal Tea: 7 Benefits + Anti-Nausea Recipe

In brief: Ginger (Zingiber officinale) is a warming, invigorating spice, traditionally enjoyed as an infusion across the world. Its characteristic compounds, gingerols and shogaols, give it its unmistakable bite and have been studied for over 30 years. Use 1 teaspoon (3 g) of freshly grated or powdered root per 8 fl oz cup, steep for 10 minutes at 200°F (95°C), up to 2 to 3 cups per day.

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 spice with ancient, well-documented uses

The ginger rhizome features in the HMPC community herbal monograph of the EMA, which lists plants used as infusions over the long term. It is notably mentioned for:

its well-established use, rooted in the European tradition of travel.
its traditional use as an everyday spice, enjoyed after meals.

It is one of the best-referenced infused spices listed by this body. Ginger is also among the most extensively studied plants in herbal medicine: its singular composition continues to be the subject of numerous scientific studies exploring its richness.

What ginger herbal tea is traditionally associated with

Here are the uses and impressions that tradition and experience associate with ginger:

An invigorating, comforting spice: in many cultures, ginger is the spice people love to infuse for its lively notes and enveloping warmth.
An after-meal tradition: in many countries, ginger is enjoyed as an infusion at the end of a meal, as a convivial little ritual.
A bold character: ginger owes its bite to its gingerols, compounds that awaken the taste buds and define its aromatic identity.
A warming sensation: ginger brings that pleasant feeling of warmth on the palate, especially appreciated in cold weather.
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 an after-meal pause: ginger + peppermint + fennel. Our digestive herbal tea guide explores this in detail.
For the cold season: 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: as a precaution, limit yourself to 1 g/day of fresh ginger (around 1 cup) and always ask your midwife or doctor for advice before any regular consumption, especially at higher doses or over a prolonged period.
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.

Disclaimer: the information in this article is for educational purposes only and does not replace medical advice. If you are pregnant, taking medication, managing a chronic condition or have any doubt, please consult your doctor or pharmacist. Herbal infusions are not medicines.

Sources: European Medicines Agency, Community herbal monograph on Zingiber officinale Roscoe, rhizoma (HMPC) · Borrelli F. et al., American Journal of Obstetrics and Gynecology on ginger and pregnancy-related nausea (PMID:19216660) · Black C.D. et al., Journal of Pain on exercise-induced muscle soreness (PMID:21031618) · ANSES, recommendations on the use of plants as herbal infusions.

Written by

Julien Huot, founder of Thés & Traditions. Tea selector since 2016, trained in tasting and passionate about sharing the cultures of tea and herbal infusions.

Published 18 April 2019 · Updated 21 May 2026

Frequently asked questions

Up to 2 to 3 cups per day over a short course of 5 to 7 days when experiencing discomfort. For everyday use, keep to 1 to 2 cups. Allow around 1 g of ginger per cup.
Because, in many cultures, ginger is the comforting spice people like to take along when travelling. This traditional use is ancient and well established, and it is among the plants listed by the EMA. For any health-related question, please seek advice from a professional.
Fresh ginger offers a more aromatic flavour and a balanced concentration of gingerols. Powdered ginger is richer in shogaols (the dehydrated form of gingerols), with a sharper, spicier taste. Both are valid; simply adjust the amount accordingly.
During pregnancy, caution is essential: keep to a moderate dose (around 1 cup per day) and, above all, ask your midwife or doctor for advice before drinking it. Only they can guide you according to your situation.