Native to China, the ginger plant has been used medicinally and in cooking for centuries. Highly effective at calming an upset stomach, ginger in tea can provide relief throughout the day for morning sickness, general nausea, and car and sea sickness.

Ginger benefits

  • highly effective in treating nausea and morning sickness
  • natural pain reliever, specifically for exercise-induced muscle soreness and menstrual pain
  • contains powerful antioxidant and anti-inflammatory properties
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One study showed that as little as 1.1 grams of ginger significantly reduced nausea symptoms in over 1,200 pregnant people. So, if you have morning sickness, try drinking it first thing in the day. It’s also been shown to relieve nausea and vomiting in those going through chemotherapy.

There are a ton of ways to include ginger in your beverages, from tonics to smoothies to mocktails. However, no way is easier than this simple ginger tea. Add in lemon to offset the zing!

If you don’t have nausea, you can still benefit from ginger’s powerful anti-inflammatory properties.

Ginger contains gingerol, a bioactive compound that exhibits strong anti-inflammatory, antioxidant, and anticancer effects. This compound is responsible for many of ginger’s healing qualities.

Ginger tea may also be beneficial after intense workout sessions. One study showed that consuming 2 grams of ginger for 11 days showed significant improvement in muscle pain caused by exercise. Ginger can make the recovery process much easier and can be used as an effective natural pain reliever.

This goes for menstrual pain, too. One study showed taking 250 mg of ginger rhizome powder capsules four times per day was just as effective as mefenamic acid and ibuprofen at treating menstrual pain.

You can easily find ginger-flavored teas at most grocery stores, but why not make your own?


  • 1-inch piece of fresh ginger root, peeled
  • 1 cup water
  • ½ lemon, sliced
  • Raw honey, to taste


  1. Thinly slice the ginger and place in a small pot with the water and a few lemon slices, saving a slice for garnish. Alternatively, you can grate the ginger using a micro zester for even more potency.
  2. Bring the water to a simmer and let the tea steep for 5–10 minutes.
  3. Strain the lemon and ginger and serve the tea hot with a slice of lemon and honey.

Dosage: Drink a brew made with a 1-inch chunk of ginger three to four times a day for as long as symptoms last. If you’re taking it for nausea, you may feel relief within a few hours. For muscle soreness, drink regularly over multiple days to feel the effects.

Possible side effects Ginger doesn’t have any known serious side effects. However, because of the vulnerable nature of pregnancy, it’s always best to consult a doctor before taking ginger regularly. Ginger also contains salicylates, a group of chemicals used in aspirin as a blood thinner. Because of this, people with bleeding disorders should take caution. Ginger, especially when consumed in large amounts, can also produce mild side effects like heartburn and stomach irritation.

Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.