3 kitchen spices to turn your plain tea into anti-inflammatory elixir and boost gut health: AIIMS doctor

There are familiar moments that many of us share and these include the midday slump, the pull of a warm mug or the ritual of tea that eases us into the rest of the day but what if your afternoon tea could be more than comfort? What if it could quietly support your gut, soothe inflammation and refresh both body and mind?Enter the subtle power of spices. Dr Saurabh Sethi, a Harvard-trained gastroenterologist at All India Institute of Medical Sciences (AIIMS), explained in his recent Instagram video on how to turn your tea into an anti-inflammatory and gut-healthy drink if your afternoon chai routine feels too ordinary.This simple upgrade works and matters for your wellness in 2025 and beyond. Inflammation is not just a buzzword. Long-term, low-grade inflammation underlies many modern health issues like digestive imbalances, sluggish energy, mood shifts and even chronic diseases. A simple cup of tea infused with the right spices can become a gentle, daily intervention and the best part is that the spices are already in your kitchen.Dr Sethi’s method is intentionally uncomplicated. It is built on the foundation of your regular black tea, elevated with three potent spices: ginger, cardamom and clove.

Start with your black tea leaves

“Boiling them in water releases a rich mix of polyphenols and antioxidants — both known for their health-boosting properties,” Dr Sethi said. Black tea is the base that is bold, familiar and loaded with flavonoids that support cardiovascular health and cognitive function.

Add a slice of fresh ginger

Dr Sethi highlighted, “Ginger helps increase gut motility and improve digestion.” A warming touch, ginger supports digestion, can ease nausea and is known for its anti-inflammatory compounds like gingerols.

Crush a couple of cardamom pods

“Cardamom not only helps reduce bloating but also adds a naturally sweet aroma, making sugar almost unnecessary,” Dr Sethi said. Its sweet-spicy lift does not just taste luxurious, it offers potential benefits in digestion, blood sugar regulation and inflammation.

Drop in a small piece of clove

“Clove contains eugenol, a powerful compound that supports liver function and boosts overall gut health,” Dr Sethi shared. Clove adds depth, warmth and the taste of ritual — and its compounds may help combat oxidative stress and support detoxification.

Finish with a drizzle of honey (optional)

If you like gentler sweetness, honey is a natural choice (though you can skip or substitute based on your diet).

Why this upgrade is globally relevant

Tea rituals differ across the globe but the idea of a comforting hot drink is universal.

Whether you are sipping matcha in Melbourne, Gallic thé in Paris, English afternoon tea in London or chai in Dubai, the concept translates to swap plain for purposeful.In regions where iced teas and ready-to-drink blends dominate, this version reminds us that going back to ingredients of leaves, water and spices unlocks a deeper experience. In wellness-forward cities like Dubai, Riyadh, Toronto or New York, the move is to “functional comfort” and this spice tea fits right in.

Turning your tea into wellness is not just about spices. It is about intention. Start with a slow inhale of the aroma, a moment of pause before you take your first sip. Let the warmth settle, the spices whisper. In a world buzzing with alerts and deadlines, this is your micro-pause of resilience. Make this your daily story.If your tea habit has been “just a cup”, now it can become your cup. With ginger, cardamom and clove, you have got a simple, globally-friendly ritual to support digestion, calm inflammation and add warmth to your routine. Swap convenience for craft. Turn the ordinary into the intentional. Your tea time, like your self-care, deserves it.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.