Turmeric ginger tea and fresh turmeric and ginger on a table

Turmeric Ginger Tea

Turmeric ginger tea 300x200 - Turmeric Ginger Tea


Also known as turmeric golden milk or turmeric latte, turmeric ginger tea is a traditional Ayurvedic drink.


Ayurveda is one of the world’s oldest holistic medical systems; it was developed more than 3,000 years ago in India and is still widely-used today in many parts of the world.


It’s guiding premise is  1) the mind and the body are inextricably connected, and 2) nothing has more power to heal and transform the body than the mind and part of that includes following prescriptive dietary principles that both nourish the mind and body.


Ayurveda teaches that spices not only add flavour and aroma to food while enhancing the eating experience, but that they also bring therapeutic value to any meal. Two of the top 10 spices used in Ayurvedic healing are turmeric and ginger.


Fast forward to today and science is now confirming what was discovered over 3000 years ago. Both turmeric and ginger have been studied for their therapeutic role in reducing inflammation and turmeric has had success in reducing the progression of kidney disease and improving symptoms of rheumatoid arthritis,


Turmeric ginger tea (or milk) is good for your body and mind

The star ingredient in golden milk is turmeric, which gives it a beautiful yellow colour and healing benefits.


Curcumin, turmeric’s most significant compound, has medicinal properties and is used to reduce joint pain, reduce heart disease, arthritis, inflammation, improve brain function, lower the risk for brain diseases and even treat depression (1, 2, 3, 4, 5).


It has been shown to match the effectiveness of some anti-inflammatory drugs (6, 7). There is no shortage of impressive research which now supports this ancient healing beverage’s ingredient.


Ginger 1 300x200 - Turmeric Ginger Tea


Another star in turmeric ginger tea is, well, ginger which has heaps of bioactive phytonutrients which. like turmeric, modern science is now substantiating it’s healing properties.


Ginger has traditionally been used to help fight nausea, but it can reduce muscle pain, joint pain and inflammation from rheumatoid arthritis and osteoarthritis as well (8, 9, 10).


And of course anything that promotes a healthy digestion makes me happy. Ginger has long been known to help with nausea as mentioned but ginger also is not shy when it comes to leveraging its clout when indigestion is concerned.


Ingestion, or dyspepsia is partly due to delayed stomach emptying and a sluggish digestive tract. Ginger has been demonstrated to support and enhance the movement of food, helping it to get on its merry way. In this sense, ginger is referred to as a pro-motility agent BUT nothing like a laxative, so don’t panic. Using ginger to help your gut in getting its act together is just fine! (11, 12).


Turmeric Ginger Tea

This lightly spiced drink (which is similar in flavour to chai) is packed with anti-inflammatory and antioxidant properties, thanks to a dose of peppery turmeric and ginger. A touch of honey (or maple syrup) adds just the right amount of sweetness, while the ginger and black pepper add a little heat.

Course Drinks
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 1


  • 1/2 cup 120ml of an unsweetened milk of your choice
  • 1 tsp of turmeric
  • 1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
  • 1/2 tsp of cinnamon powder
  • 1 pinch of ground black pepper
  • 1 tsp of honey or maple syrup optional


  1. To make the golden milk, simply mix all ingredients in a small saucepan or pot and bring to a boil. Reduce the heat and simmer for about 10 minutes or until fragrant and flavorful. Strain the drink through a fine strainer into mugs and top with a pinch of cinnamon.
  2. Golden milk can also be made in advance and stored in your refrigerator for up to five days. Simply reheat it before drinking.

Recipe Notes

Add any of the following to your golden milk for extra flavor and health benefits:

  • Ground Cardamom
  • Fresh or Ground Ginger
  • Ground Cinnamon
  • Vanilla (extract or pods)
  • Raw honey (optional)

Doug Cook RDN is a Toronto based dietitian and functional nutritionist with a focus on digestive, gut, and mental health.  Follow me on Facebook, Instagram and Twitter.

Write a comment

Recipe Rating