All Recipes
BeveragesEasyFlare-FriendlyGluten-FreeDairy-Free

Fresh Ginger Tea

Golden ginger tea with warming spice and gentle heat. Fresh ginger steeped into a soothing brew that may help calm nausea—one of the safest drinks during active flares with zero fiber and no common triggers.

Fresh Ginger Tea
Total Time
15m
Servings
2
Calories
35
Fiber
0g
Protein
0g
Carbs
9g
Fat
0g
Best ForSafe for Crohn's & UC
Active FlareRecoveringRemissionStricturePost-Op (Early)Post-Op (Late)J-Pouch

Watch Out For

lemon juicemild

Acidity may irritate sensitive stomachs, active mouth sores, or esophageal inflammation

Tip: Omit entirely—the ginger and honey alone create a balanced, comforting drink

honeymild

Contains excess fructose which may trigger symptoms in FODMAP-sensitive individuals at higher doses

Tip: Reduce to 1 teaspoon per cup or substitute with maple syrup (low FODMAP)

gingermild

The warmth/spiciness may be uncomfortable for some during severe inflammation

Tip: Use a smaller 1-inch piece and shorter steeping time for a milder brew

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Peel the ginger using the edge of a spoon to scrape away the skin, then slice into thin coins about 1/8-inch thick.

    Equipment: spoon, cutting board, knife
    Tip: Using the edge of a spoon to peel ginger is easier than a vegetable peeler

  2. Bring the water to a rolling boil in a small saucepan over high heat.

    Equipment: small saucepan

  3. Add the ginger slices and reduce heat to medium-low—the water should maintain a gentle simmer with small bubbles rising steadily.

  4. Simmer uncovered for 10 minutes, until the water turns a pale golden color.

    Tip: The tea should turn a pale golden color and the ginger aroma should fill your kitchen

  5. Remove from heat and let steep for 1-2 minutes for deeper flavor.

  6. Place a fine-mesh strainer over your serving cups and pour the tea through, discarding the ginger coins.

    Equipment: fine-mesh strainer, serving cups

  7. Stir in honey while the tea is still hot, allowing it to dissolve completely, then add the lemon juice if using.

    Tip: Stir while the tea is hot so the honey dissolves completely

  8. Taste and adjust sweetness or tartness to your preference.

  9. Serve immediately while warm, garnished with fresh mint leaves if desired.

Notes

Storage

Refrigerate the brewed tea (without honey or lemon) in an airtight container for up to 5 days. Add honey and lemon just before serving. Reheat gently on the stovetop or in the microwave.

Ginger intensity

Start with the recommended 2-inch piece for a moderate, warming flavor. Use 3 inches for a stronger, spicier tea, or reduce to 1 inch if you're new to ginger or have heightened sensitivity during a flare.

Vegan alternative

Use maple syrup instead of honey for a vegan version. Maple syrup is also lower in FODMAPs than honey, making it a better choice during strict elimination phases.

Lemon-free option

If citrus irritates your mouth or esophagus during active symptoms, omit the lemon entirely. The ginger and honey alone create a balanced, comforting drink.

Make-ahead batch

Brew a larger batch (triple or quadruple the recipe) and keep the ginger-infused water in the fridge. Pour a cup and heat it whenever nausea strikes—having it ready saves energy when you're not feeling well.

Iced version

Cool the tea completely and serve over ice with a sprig of fresh mint. This works well during summer or if you prefer cold drinks during nausea.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

More Beverages Recipes

Chai Latte (Mild)
20 min

Chai Latte (Mild)

Fresh Mint Tea
10 min

Fresh Mint Tea

Golden Milk (Turmeric Latte)
10 min

Golden Milk (Turmeric Latte)

Green Smoothie
5 min

Green Smoothie