Fresh Ginger Tea

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This fresh ginger tea is easy to make and can help you feel better in so very many ways. It has a long history of relieving all kinds of ailments. Fresh ginger root is something you’ll always want to keep on hand.

Need to ease a sore throat or sore muscles? Here’s a little something I’ve discovered over the years, and have found good research recently, to back it up.

A mug of hot, Fresh Ginger Tea sits on a white serving tray next to some fresh ginger.

First, I should tell you…

I am not a doctor or dietitian. I’m not even a naturopath. The benefits of ginger are well documented and I’m simply sharing a recipe for it here. This recipe is not intended to be a cure for anything. Please consult your doctor before using this or any natural remedy. Use at your own risk.

What Is Fresh Ginger Tea?

Fresh ginger tea is tea made using fresh ginger instead of the prepackaged tea you would buy at the store. Instead of steeping a tea bag in hot water, you’ll be simmering fresh ginger in water on the stovetop.

Why Drink Ginger Tea?

Ginger tea benefits can be many! It is considered to be safe for most people to ingest on a daily basis. However, there are always exceptions to that rule. Please consult your doctor before using it to alieviate any problems you may be having. Ginger can interfere with certain medications. That being said, daily intake has been shown to potentially:

  • Lower blood pressure
  • Boost immunity
  • Reduce inflammation
  • Actas an anti-inflammatory
  • Improve blood circulation
  • Aid digestion
  • Relieve nausea and upset stomach, heartburn/indigestion and may help alleviate vomiting
  • Help strengthen the immune system
  • Aid sleep, particularly with a splash of lemon added
  • May help with morning sickness during pregnancy (please talk to your doctor first!)

How Much Ginger Tea Can You Drink Per Day?

On average, the safe amount is between 1 and 3 cups per day. This can vary for different people, but that is the average. That said, 3 cups is a lot of ginger tea unless you are sick and want to drink it throughout the day.

An overhead view looking down into a glass mug filled with Fresh Ginger Tea.

What Is The Side Effect Of Drinking Ginger Tea?

While drinking ginger tea daily is good for you, drinking too much can have negative effects.

According to

“Some of the most common side effects of drinking large amounts of ginger tea are gas, bloating, heartburn, and nausea. Studies recommend keeping your intake of prepackaged ginger tea under 4 cups per day.”

How Long Do You Boil Ginger Root For Tea?

This will depend entirely on how much water you use to make it. Generally speaking, you don’t want to boil it, you want to simmer it. And you want to simmer it long enough to reduce the liquid by about half if you want a good, strong ginger flavor.

Is It Good To Drink Ginger Tea Before Bed?

It can be, yes! Particularly if you add a bit of lemon juice to your tea. The combination has been shown to help you sleep better. (source)

Is It Necessary To Peel Ginger?

While ginger peel is completely safe to ingest, most people prefer to peel their ginger. It’s a personal choice.

An up close view of a glass mug filled with Fresh Ginger Tea on a serving tray.

Can You Drink Ginger Tea On An Empty Stomach?

If we were talking about ginger shots, the answer would be no. But we are talking about tea. In smaller amounts (1 cup or so), it’s fine to drink on an empty stomach. But this can vary from person to person. So if this is something you want to do, test it first a time or two before making it a routine.

Why? Because ginger stimulates bile. And if you stimulate bile without eating something, you could end up with a bit of nausea. So if you plan to drink this first thing in the morning, don’t wait too long to eat something.

Ways To Flavor Fresh Ginger Tea

While I love to drink this plain with no sweetener added (especially if I have a sore throat!), there are many tasty ways to flavor and enhance fresh ginger tea. Here are some ideas on variations:

  • Lemon juice
  • Honey
  • Turmeric or other spice
  • Orange (either juice or zest for steeping)
  • Fresh mint
  • Black pepper
  • Cinnamon stick (simmer this in the pot with the ginger slices)

About The Ingredients

Fresh ginger – You want it to be as fresh as possible. If you’ve had ginger in your fridge for a few weeks and it’s looking kinda wrinkly, toss it and get new ginger.

Water – Make sure this is drinkable, fresh water. I know many people still drink tap water, but if you are trying to heal from something, you don’t want all the stuff that comes with tap water in your tea.

How Do You Make Tea From Fresh Ginger?

A knob of fresh ginger sits on a cutting board.

Break off a 2 inch piece of ginger. (about 2 knuckles).

A peeled knob of fresh ginger sits on a cutting board.

Peel the ginger with a potato peeler or the side of a spoon.

The handle of a knife crushing slices of fresh ginger.

Slice and then crush the ginger pieces with the end of your knife to help release the juices.

Water with fresh ginger slices in a pot, sitting on a stovetop.

Place the ginger in the water in a small saucepan and bring to a boil over high heat. Reduce to a simmer and let cook until it has reduced by about half for a strong ginger flavor. Strain the ginger from the tea using a fine mesh strainer before serving.

A glass mug filled with Fresh Ginger Tea, sitting on a white serving tray.

Pour into your favorite mug, stir in a drizzle of honey and splash of lemon juice if you wish, or just serve it as is.

How To Store Fresh Ginger Tea

This tea will keep in the fridge for up to 4 days. Keep it in an airtight container such as a canning jar.

How To Freeze Fresh Ginger Tea

If you happen to have a lot of ginger or you want to keep tea in the freezer long-term for cold and flu season, freeze this in ice cube trays for making individual servings. You can either thaw them in a mug in the microwave or heat them slowly in a pot on the stove.

Recipe Supplies

For this recipe, you’ll need a pot, a good knife, and a cutting board. To shop for these items, click on the image below to be taken to the product on Amazon. (Affiliate links)

Medium saucepan with lid sold on Amazon. (affiliate link)
Wooden cutting board sold on Amazon. (affiliate link)
Chef knife sold on Amazon. (affiliate link)

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Copyright Information For The Gracious Pantry
A mug of hot, Fresh Ginger Tea sits on a white serving tray next to some fresh ginger.

Fresh Ginger Tea

4.34 from 3 votes
Print Pin Rate
Course: Drinks
Cuisine: Chinese
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2 servings
Calories: 8kcal
Author: The Gracious Pantry


  • 2 inches fresh ginger (peeled, sliced and "smooshed")
  • 2-4 cups water (depending on the strength you want)


  • Break off a piece of fresh ginger that is approximately 2 inches in length (about 2 knuckles)
    A knob of fresh ginger sits on a cutting board.
  • Peel the ginger with a potato peeler or the side of a spoon.
    A peeled knob of fresh ginger sits on a cutting board.
  • Slice and then crush the slices with the end of your knife to help release the juices.
    The handle of a knife crushing slices of fresh ginger.
  • Place in water and bring to a boil. Reduce to a simmer and let cook until it has reduced by about half for a strong ginger flavor.
    Water with fresh ginger slices in a pot, sitting on a stovetop.
  • Serve in your favorite mug with any additions you want to add (if any).
    A glass mug filled with Fresh Ginger Tea, sitting on a white serving tray.


Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.


Serving: 0.5the recipe | Calories: 8kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 13mg | Potassium: 44mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 9mg | Iron: 1mg

Recipe from the Gracious Pantry® archives, originally posted 11/09/10.

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  1. This reminds me of childhood. My mom would do this for me and I cannot agree more – ginger is a natural cure for a lot of things!

    1. The Gracious Pantry says:

      Susan – What a fabulous remedy to grow up with!

  2. A slice of lemon also works really well.

    Favourite cold/flu remedy? Which I’m eating as I type…Hot Vietnamese Veggie Soup – homemade of course. Nice and spicy ginger broth, with rice noodles and veggies. Warms you up, clears the sinuses and hydrates you.

    1. The Gracious Pantry says:

      Erin – That sounds amazing. Can you send some my way? 😉

  3. Sanjeeta kk says:

    Refreshing and soothing tea.

    1. The Gracious Pantry says:

      Sanjeeta – Very much so!

  4. After a work out I take a Rhodiola supplement and drink a B-12 infused beverage, muscle soreness is a thing of the past for me with this killer combo! And for the flu season I make homemade Turkey vegetable soup with homemade chicken broth… but I am thinking I should start my mornings with some ginger tea on the way to the gym!

    1. The Gracious Pantry says:

      Carthey – That would be a great way to start your morning!

  5. Love my ginger tea with lemon in it. I also add olive leaf extract which is excellent for clearing mucous – soothes the throat and clears the chest making it easier to breathe.

    1. The Gracious Pantry says:

      Jo – I didn’t know that! Thanks!

  6. trude wofford says:

    I must try this- it just sounds sooo good! I have always been the “jewish penicillin” type of sicky ( my mothers chicken soup, oy!) but this ginger tea sound like a great thing Thanks Tiffany

    1. The Gracious Pantry says:

      Trude – Fantastic! I hope you enjoy it!

  7. I’ve been making this ever since I read about it in a Japanese comic magazine. I always use like, HALF the ginger lol

    1. The Gracious Pantry says:

      Tory – LOL. I know what you mean!

  8. Rachel Hall says:

    This would have been a great recipe to have after my last gardening marathon for my achey muscles. Sounds like it will help in the winter months too. My husband is going to love this.

  9. graciouspantry says:

    A couple of things.
    1) be sure you smashed the ginger to allow all the juices to come out.
    2) you need to boil it longer than 15 minutes. You want the water to reduce by half. The longer you boil it, the stronger it gets. Hope that helps.

  10. I am 14 weeks pregnant and definitely using this for my case of nausea. Ginger ale isnt working fast enough!

    1. The Gracious Pantry says:

      Tiffany – Oh, I remember those days well. The nausea was AWFUL!!! Just be sure to check with your doctor first. I’m not sure what fresh ginger does when you’re pregnant. Is it supposed to help?

  11. It actually works better if you heat water first, add grated ginger in tea ball, let steep 20 min, then consume 😉 Wonderful for congestion, cough and digestive issues.

    1. The Gracious Pantry says:

      Susie Q – I’ll have to try that! Thanks!

  12. Love this! I cut a few coin sized slices and throw them into a cup of boiled water and refill two or three times before adding another piece. I smoosh the ginger with a spoon when it’s been in the water for a few minutes. Sometimes I add a slice of lemon or a packet of true lemon (get some, it’s amazing) to change it up.

    I’m currently nursing and add some to my Mothers Milk Tea to up the milk producing goodness, apparently ginger is good for lactation. If nothing else, it will broaden baby’s tastebuds when they get a taste of it from your milk, lol.

    1. The Gracious Pantry says:

      Robin – I never thought to do it that way! I’ll try it next time I make it. Thanks!

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