When looking at the shelf displaying herbal teas in your local grocery store, you may be overwhelmed with all the choices. If you have IBS, you may wonder which tea is best to soothe your aching tummy and bloating. If that’s you, you will love my ginger turmeric tea recipe.
Hi! I’m Antonella, a registered dietitian who loves to help people with IBS find relief from their painful gut symptoms and discover the joy of eating again. My clients often ask me which herbal teas can help calm their IBS symptoms.
In this article, I want to share one of my favorite recipes: Ginger Turmeric Tea. Not only is it delicious and warming, but it can help your gut feel better in more ways than one. Let’s take a look!
What Makes This Ginger Turmeric Tea Low FODMAP?
When choosing a herbal tea, you need to make sure the main ingredients are low FODMAP. According to the lab testing by Monash University, fresh ginger root is low FODMAP at the portion size of 5 grams (about 1 teaspoon). There is no information about an upper limit of ginger root.
However, another reputable lab, FODMAP Friendly found no detectable FODMAPs, making it likely that you can consume higher amounts. The second main ingredient, turmeric has no detectable FODMAPs.
The choices of sweeteners in this recipe, maple syrup or sugar, are also low FODMAP. This is in contrast to popular recipes for ginger-turmeric tea that use honey, which can be high in FODMAP in portions higher than 1 teaspoon.
Why Should You Try This Ginger-Turmeric Tea Recipe?
It can soothe your IBS: The main component in ginger, gingerol, can improve gastrointestinal motility, the rate at which food exits the stomach and continues along the digestive process. This means it can improve digestion and the movement of food through the GI tract – i.e., less constipation, bloating, and gas!
Ginger is also well known for relieving functional dyspepsia (or indigestion), which can occur with IBS, and improving symptoms of abdominal pain, feeling too full, belching, and nausea.
It’s packed with phytonutrients: both ginger and turmeric contain phytonutrients (plant chemicals) with antioxidant and anti-inflammatory properties. These plant chemicals can help us prevent many of the common chronic diseases that affect our modern society.
Curious fact: if you are wondering why black pepper is in this recipe, it’s because it can improve the absorption of curcumin, the main component in turmeric, thus increasing its health effects.
It’s easy and quick to make: it only takes a few minutes to put together the ingredients. If you want to be even faster, you can use frozen ginger which usually comes in little cubes, weighing 4 grams each, perfect for one cup of this tea.
Helpful Substitutions
You can use almond or lactose-free milk to make a ginger-turmeric “latte”. Both these options are low FODMAP.
You can add lemon to taste after brewing the tea if you like a lemon-ginger version of this tea.
Low FODMAP Ginger-Turmeric Tea
Ingredients
- 2 cups water
- 2 teaspoons grated fresh ginger (10 gr)
- 1/2 teaspoon ground turmeric
- 2 whole black peppercorns
- Maple syrup or sugar to taste (optional)
Instructions
- Bring the water, ginger, turmeric, and peppercorns to a simmer.
- Simmer on low heat, covered, for 10 minutes. Strain.
- Add maple syrup or sugar to taste, if desired.
- Enjoy hot or at room temperature. Or refrigerated for a cool treat.
Are you still struggling with bloating, gas, and irregular bowel movements? If you want evidence-based strategies to reduce bloating and other gut symptoms, I have a resource for you! Click on the button below and get my Free Guide: 10 Easy Steps to Beat the Bloat Guide.
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Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
