What lemongrass tea actually does for your body
Lemongrass tea is a mild digestive aid with a citrus flavor that comes from the plant's natural oils. It does not cure illness, but regular drinkers report less bloating after meals and easier digestion—effects that match what small studies show about lemongrass compounds interacting with stomach function. The tea also contains compounds that may help you relax without making you drowsy, which is why some people drink it in the afternoon when they want to stay alert but calm.
The active ingredients are citral and geraniol, oils that give lemongrass its smell and taste. These same compounds appear in lab studies to reduce inflammation in the digestive tract and may slow bacterial growth. That does not mean lemongrass tea treats infections—it does not—but it explains why people with mild indigestion or gas often feel better after drinking it. The effect is gentle and takes regular use to notice; one cup will not transform how you feel.
Lemongrass also contains small amounts of antioxidants, though the levels are lower than in green tea or berries. If you are drinking it for flavor and mild digestive comfort, that is a realistic expectation. If you are hoping it will prevent disease or replace medication, you will be disappointed.
Key Takeaways
- Lemongrass tea aids digestion and may reduce bloating, but the effect is mild and requires regular use over days or weeks to notice.
- The tea contains citral and geraniol, natural oils that calm the digestive tract and may have mild anti-inflammatory effects.
- Fresh lemongrass brewed for 5 to 10 minutes produces a stronger flavor and more active compounds than a quick steep.
- Lemongrass is safe for most people, but pregnant women should limit intake and anyone on blood thinners should check with their doctor first.
- You can buy dried lemongrass in bulk, grow it in a pot, or buy prepared tea bags, each with different costs and flavor strength.
How to choose and source lemongrass for tea
Lemongrass comes in three forms: fresh stalks from the produce section, dried loose leaves, and pre-made tea bags. Fresh stalks give the strongest flavor and highest concentration of active oils, but they spoil in about two weeks even in the refrigerator. Dried lemongrass keeps for months in an airtight container and costs less per cup, though the flavor is milder. Tea bags are the most convenient but often contain broken pieces and dust, which means less flavor and fewer of the beneficial compounds.
If you buy fresh stalks, look for ones that are pale green to white at the base and firm to the touch. Avoid any that are brown, mushy, or smell fermented. The white and pale green parts are what you use; the tough outer layers and dark green tops go to compost. One stalk yields about one teaspoon of usable lemongrass per cup of tea.
For dried lemongrass, buy from bulk sections or online suppliers that specialize in herbs. Grocery store tea sections often mark up dried lemongrass significantly. A one-ounce bag costs $3 to $6 online and makes roughly 20 cups of tea, while the same amount in a grocery store tea aisle may cost $8 to $12. Store dried lemongrass in a glass jar away from heat and light; it stays potent for six months to a year.
The right way to brew lemongrass tea
Water temperature and steeping time matter more than most people realize. Lemongrass needs hot water—at least 200°F—to release its oils and active compounds. If you pour it into lukewarm water or steep it for only two minutes, you get a pale, weak tea with minimal digestive benefit. The standard method is to use water just off a boil (around 200 to 212°F) and steep for 5 to 10 minutes.
For fresh lemongrass, slice the white and pale green parts into thin rounds or crush them lightly with the side of a knife to break the cell walls. Use about one tablespoon of fresh lemongrass per eight ounces of water. For dried lemongrass, use one teaspoon per eight ounces. Pour the hot water over the lemongrass, cover the cup or pot to keep the steam in, and let it sit. At five minutes, you have a mild, pleasant tea. At ten minutes, the flavor is stronger and the active compounds are more concentrated. Beyond ten minutes, the tea can become bitter.
Strain through a fine mesh or tea infuser. If you use a regular strainer, small particles slip through—they will not hurt you, but they make the tea gritty. You can reuse the same lemongrass leaves once or twice; the second steep will be weaker but still flavorful. Drink the tea warm or let it cool and pour it over ice.
When to drink it and how much is safe
Most people can drink one to three cups of lemongrass tea per day without any problems. The best time to drink it is after a meal, when your digestive system is working hardest. If you are drinking it for relaxation, afternoon or early evening works well because it does not contain caffeine and will not interfere with sleep. Some people find that drinking it on an empty stomach causes mild nausea; if that happens to you, always pair it with food.
Lemongrass is not safe for pregnant women in large amounts. The plant can stimulate uterine contractions, which raises the risk of miscarriage. If you are pregnant, avoid lemongrass tea or drink no more than one cup per week, and talk to your doctor first. Nursing mothers can drink it in normal amounts; the compounds do not pass into breast milk in significant quantities.
If you take blood thinners like warfarin or clopidogrel, check with your doctor before drinking lemongrass regularly. Some research suggests lemongrass may have mild blood-thinning effects, and combining it with medication could increase bleeding risk. People with kidney disease should also ask their doctor, as lemongrass is processed through the kidneys and large amounts might strain them.
Cost comparison: fresh, dried, and tea bags
| Form | Cost per cup | Flavor strength | Shelf life | Best for |
|---|---|---|---|---|
| Fresh stalks | $0.50–$1.00 | Strong | 2 weeks | Maximum flavor, regular use |
| Dried loose | $0.15–$0.30 | Moderate | 6–12 months | Cost-effective, long storage |
| Tea bags | $0.40–$0.80 | Mild | 1–2 years | Convenience, travel |
If you drink lemongrass tea three times a week, dried loose leaves are the most economical choice. A one-ounce bag at $4 makes 20 cups, or about $0.20 per cup. Fresh stalks cost more upfront but give better flavor if you use them within a week. Tea bags are convenient for travel or occasional use, but the cost per cup is higher and the flavor is noticeably weaker.
Growing lemongrass at home
Lemongrass grows easily in a pot and gives you fresh leaves year-round in warm climates. It needs at least six hours of direct sunlight per day, well-draining soil, and regular watering—the soil should be moist but not waterlogged. A six-inch pot is enough to start; as the plant grows, move it to an eight or ten-inch pot. One plant yields enough leaves for several cups of tea per week once it is established.
You can start lemongrass from seed or from a rooted cutting. Seeds take six to eight weeks to germinate and grow slowly at first. Rooted cuttings from a nursery or online supplier are faster—they produce harvestable leaves in four to six weeks. Pinch off the top leaves regularly to encourage bushier growth. In cold climates, bring the pot indoors before the first frost or treat lemongrass as an annual and replant each spring.
Harvesting is straightforward: cut the outer stalks at the base with scissors or a knife, leaving the inner leaves to keep growing. The plant will regrow from the base. One mature plant can be harvested every two to three weeks without harming it. Over a season, homegrown lemongrass costs almost nothing after the initial plant purchase, though it does require consistent care.
Combining lemongrass with other herbs
Lemongrass blends well with other digestive herbs and creates more complex flavors. Ginger and lemongrass together make a warming tea that is especially good for nausea or bloating. Mint and lemongrass create a refreshing iced tea that is pleasant in summer. Turmeric and lemongrass combine anti-inflammatory compounds, though the flavor is earthy and less sweet. Chamomile and lemongrass make a calming evening blend that is mild enough to drink before bed.
When combining herbs, use equal parts by weight unless one herb is very strong—turmeric and ginger are potent, so use half as much as you would lemongrass. Brew the mixture together for the full steep time so all the compounds extract evenly. Taste as you go; you can always add more of a mild herb, but you cannot remove a strong one once it is steeped.
Frequently Asked Questions
Does lemongrass tea have caffeine?
No. Lemongrass is caffeine-free, so you can drink it any time of day without affecting sleep. It is safe to drink in the evening or before bed. If you want a warm drink with a similar flavor and some caffeine, blend lemongrass with green or white tea instead.
Can I drink lemongrass tea every day?
Yes, one to three cups per day is safe for most adults. Daily use may give better digestive results than occasional drinking, since the compounds build up in your system. If you notice any side effects like nausea or headaches, cut back to two or three times per week.
What does lemongrass tea taste like?
Fresh lemongrass tea tastes bright and citrusy with a subtle floral note—similar to lemon but more herbal and less sour. Dried lemongrass is milder and slightly grassy. Tea bags often taste flat or dusty. Adding honey, fresh lemon juice, or a pinch of ginger improves the flavor if you find it too plain.
Is lemongrass tea the same as lemongrass essential oil?
No. Essential oil is concentrated and should never be swallowed—it can damage your digestive tract. Tea is a safe, diluted form of lemongrass. If you want the benefits, drink the tea. Do not ingest essential oil.
Will lemongrass tea help me lose weight?
Lemongrass may support digestion and reduce bloating, which can make you feel lighter, but it does not burn fat or suppress appetite. It is a digestive aid, not a weight-loss tool. Drinking it alongside regular meals and exercise may help you feel more comfortable, but do not expect it to change your weight on its own.