Warming Turmeric and Ginger Winter Tea

Turmeric and ginger have a long history of use in traditional cooking and herbal practices, but they also have a growing body of research supporting their role in inflammation, immunity and metabolic health. 

Turmeric contains curcumin, a natural compound studied for its anti-inflammatory and antioxidant effects. Ginger contains gingerols and shogaols, which support digestion, circulation and immune balance.

For women with PCOS this combination can be particularly supportive. Chronic low-grade inflammation is a common feature of PCOS, and warming ingredients like turmeric and ginger may help calm inflammatory pathways while supporting winter immunity. Their gentle effects on digestion can also be helpful during colder months when heavier meals are more common.

This simple winter tea is an easy way to enjoy these benefits in a soothing, daily ritual.

Key ingredients for PCOS health

This recipe uses everyday ingredients that offer natural support for inflammation, hormone balance and immunity.

Fresh ginger
Supports digestion and may help regulate inflammation. It also adds gentle heat that feels comforting on winter days.

Ground or fresh turmeric
Provides curcumin, known for its antioxidant and anti-inflammatory effects. When combined with black pepper, absorption improves.

Lemon
Adds vitamin C and a fresh flavour. Vitamin C contributes to normal immune function.

Honey (optional)
Offers natural sweetness and antioxidants. A very small amount can make the tea more comforting without overwhelming blood sugar.

Black pepper
Enhances the absorption of curcumin and brings warmth to the drink.

These ingredients can be adjusted based on your taste and tolerance.

Ingredients:

• 1 piece of fresh ginger, about 3 cm, sliced
• 1 teaspoon ground turmeric or 1 tablespoon fresh turmeric, grated
• Juice of half a lemon
• ¼ teaspoon ground black pepper
• 1 to 2 teaspoons honey (optional)
• 600 ml hot water

Serves: 2
 

Method:

1. Add the sliced ginger and turmeric to a small saucepan.
2. Pour in the hot water and bring to a gentle simmer.
3. Reduce the heat and simmer for 10 minutes to allow the flavours to infuse.
4. Remove from the heat. Add the lemon juice and black pepper.
5. Taste and add honey if desired.
6. Strain into mugs and enjoy warm.

The result is a soothing golden tea that feels grounding, warming and supportive during the colder months.

Tips for making ahead and freezing

This recipe is easy to make in larger batches and store for later use.

• Make a larger batch and keep it in a sealed jar or bottle in the fridge for up to three days.
• Freeze in portions using ice cube trays. Each cube can be added to hot water for a quick, warming drink.
• Add variety by including a cinnamon stick, fresh orange peel or whole cloves for a more aromatic winter blend.
• Enjoy as part of an evening routine to support relaxation, digestion and warmth before bed.

This tea makes a nourishing addition to winter self-care and can complement your wider anti-inflammatory and PCOS-supportive habits.