Soothing Ginger Tea
Fresh ginger steeped into a warming, golden tea that may help calm nausea and soothe inflammation. Zero fiber, naturally caffeine-free, and one of the gentlest ways to stay hydrated when your gut needs kindness.
Soothing Ginger Tea
Fresh ginger steeped into a warming, golden tea that may help calm nausea and soothe inflammation. Zero fiber, naturally caffeine-free, and one of the gentlest ways to stay hydrated when your gut needs kindness.
Ingredients
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
Instructions
Peel the ginger using the edge of a spoon to scrape off the thin skin, then slice into thin coins about 1/8 inch thick.
Equipment: spoonTip: Use the edge of a spoon to scrape off the thin skin rather than a peeler - less waste and easier to navigate the ginger's curvesBring the water to a rolling boil in a small saucepan over high heat.
rolling boilEquipment: small saucepanAdd the ginger slices and reduce heat to low, maintaining a gentle simmer. Simmer uncovered for 10 minutes for a mild, gentle tea, or up to 20 minutes for a stronger, more warming flavor. The liquid will turn pale golden.
low heatTip: For mild tea, simmer 10 minutes. For stronger, more warming flavor, go up to 20 minutes. Longer steeping extracts more gingerolStrain the tea through a fine-mesh strainer into mugs, discarding the ginger pieces. This step is critical for keeping fiber at 0g.
Equipment: fine-mesh strainer, mugsStir in honey or maple syrup if using, until dissolved.
Add a small squeeze of fresh lemon juice if tolerated, about 1/2 teaspoon per mug.
Let cool for 2-3 minutes until comfortably warm, then sip slowly.
Tip: Sip slowly to maximize anti-nausea benefits
Notes
Storage
Refrigerate strained tea in an airtight container for up to 3 days. Reheat gently on the stovetop or in the microwave, or serve cold over ice.
Ginger intensity
If you're new to ginger, start with 1 inch of ginger and a 10-minute steep. You can always add more next time. Longer steeping extracts more gingerol, the active anti-inflammatory compound.
Maple syrup vs honey
Use maple syrup instead of honey if you're following strict low-FODMAP guidelines, as honey contains excess fructose and becomes high FODMAP at servings larger than 1 tsp. Both are SCD-legal, though honey is preferred on that protocol.
Lemon alternative
If citrus bothers you, skip the lemon entirely. The tea is flavorful on its own and still provides all the anti-nausea benefits.
Pre-made option
Ginger tea bags can work when you don't have fresh ginger, but they contain less gingerol and won't be as potent for symptom relief.
Batch prep
This recipe scales well. Make a larger batch and keep it in the fridge for easy access during rough days.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
