Lemongrass Tea (Xiang Mao Cao) — A Cooling Damp-Clearing Brew

Introduction: The Grass That Cuts Through Heavy Air

Walk through a market in Bangkok, Guangzhou, or Kunming in July and you smell it before you see it — pale green stalks bundled beside the ginger. Lemongrass, Cymbopogon citratus, known in Chinese as xiang mao cao (香茅) and called citronella grass in English, is one of the most familiar aromatics in Southeast Asian cooking. In Western kitchens it is mostly a flavoring. In Chinese food therapy it is an aromatic herb traditionally used to move dampness and ease a heavy, sluggish body. That dual identity is part of why lemongrass tea has become such a popular crossover drink.

It also carries a puzzle that most English-language wellness writing skips over: is lemongrass cooling? Western sources call it a cooling herb; a TCM materia medica calls it pungent, aromatic, and warm-to-neutral. Both come from real experience — they are simply answering different questions. The herb itself is warm-aromatic. The tea — light, drying, drunk on a humid afternoon — feels cooling and clearing. What you feel is not coldness but the release of dampness. In TCM theory, heaviness and that "stuck" sensation come from dampness, and an aromatic herb that dries and disperses it removes the obstruction that made you feel sticky and overheated. That is how a warm-natured herb refreshes you on the hottest day of the year.

That nuance tells you how to use the tea well. For summer heat and humidity, pair lemongrass with genuinely cooling herbs — mint, chrysanthemum, honeysuckle. If you run cold and damp, with cool hands, bloating after meals, and a body that feels heavy in wet weather, pair it with ginger and jujube instead. The herb flexes with its partners, which is very much the logic of Chinese food therapy. For the seasonal picture, see our guide to summer cooling foods.

The TCM Properties of Lemongrass (Xiang Mao Cao)

In TCM, an herb is understood through its nature (性), flavor (味), and the meridians it enters (归经) — not what it does chemically, but how it moves qi and fluids.

Nature: Warm-to-Neutral

Lemongrass is warm-to-neutral rather than cold, so it does not drain the body the way strongly cooling summer teas can. This is where the idea of dampness becomes useful: dampness is heavy and turbid, and warming it while drying it often works better than simply cooling the surface. Aromatic herbs are prized in TCM because their fragrance moves qi, and lemongrass is a textbook case — in the traditional view, its citrus scent is the medicine.

Flavor: Pungent and Aromatic

The pungent (辛) flavor is the flavor of movement. Pungent herbs disperse and unblock, which is why lemongrass is traditionally reached for when the body feels congested — bloated, foggy, heavy-limbed. The aromatic component is believed to "wake up" the Spleen, the system that transforms and transports fluids; when it is sluggish, fluid pools and dampness accumulates. Our article on spleen qi goes deeper into that mechanism.

Meridians: Lung, Spleen, and Stomach

Lemongrass is generally described as entering the Lung, Spleen, and Stomach meridians. The Spleen and Stomach connection is why it is traditionally used around mealtimes; the Lung connection relates to its dispersing action in the upper body, and many texts also link it to the wind-damp patterns that lodge in the joints.

Traditional Uses and History

Lemongrass is not one of the aristocratic herbs of the classical Chinese pharmacopoeia the way ginseng is. Its written record is more modest and more regional, which suits a plant that grows abundantly across Guangdong, Guangxi, Yunnan, and Southeast Asia. General entries in the materia medica tradition — the 《本草纲目》 (Bencao Gangmu) compilations and the modern 《中药大辞典》 (Zhong Yao Da Ci Dian) among them — describe it as aromatic, dispersing, damp-clearing, warming the middle, and dispersing wind-damp. We are paraphrasing that general description rather than quoting any single line, because entries vary across sources.

What stays consistent is the setting. Lemongrass belongs to the humid belt, where the air is heavy for months, walls sweat, and clothes never quite dry. The traditional applications cluster around exactly the complaints that weather produces:

• Wind-damp joint ache — dull, weather-sensitive discomfort in the knees, shoulders, and lower back that worsens in wet or cold conditions; used as a tea and in warm compresses.
• Sluggish digestion and bloating — the full, slow feeling after a heavy meal in humid weather.
• A sense of heaviness — heavy limbs, a foggy head, feeling weighed down for no obvious reason.
• Refreshing the mind — the aromatic oils are traditionally believed to clear mental fog and lift a dull mood, the same principle behind calming teas and other floral brews.

In modern terms, lemongrass is rich in citral and other aromatic compounds, and some studies suggest its volatile oils show antioxidant activity in laboratory settings. That is interesting context, not a claim about what a cup will do for you.

How to Brew Lemongrass Tea

Fresh stalks give the brightest, most citrus-forward cup; dried lemongrass is more convenient and slightly deeper in flavor. Either works well.

The Basic Recipe

Ingredients:

• 2–3 fresh lemongrass stalks, or 1 tablespoon dried lemongrass, roughly chopped
• 500 ml (about 2 cups) fresh water
• Optional: honey, a slice of ginger, a few mint leaves, or a strip of lime zest

Instructions:

1. Trim the root end and dry top of each stalk, and peel away any woody outer layer to reach the pale inner core.
2. Bruise the stalks firmly with the back of a knife, or cut into short lengths and crush each piece. This matters: the aromatic oils sit in the fibers, and bruising releases them.
3. Bring the water to a boil, add the lemongrass, and cover the pot so the volatile oils do not escape with the steam.
4. Simmer gently for 5 minutes, then turn off the heat and steep another 2–5 minutes. Five to seven minutes total gives a light, delicate cup; ten gives a deeper one.
5. Strain and serve warm, at room temperature, or chilled over ice.

Lemongrass has a natural sweetness, so try it plain first. If you add honey, stir it in once the tea has cooled slightly so the aroma survives.

Three Variants for Different Needs

1. Lemongrass & Mint Summer Cooler

Add a handful of fresh mint during the final two minutes of steeping, or drop it into the chilled glass. In TCM, mint (Bo He) is cooling and disperses wind-heat, which balances the warming aromatic quality of lemongrass. This is the one for a hot, sticky day — see our peppermint tea guide for more on mint.

2. Lemongrass & Ginger for Cold-Damp

Add 2–3 thin slices of fresh ginger with the lemongrass. Ginger warms the Stomach and disperses cold, complementing the damp-clearing action. Choose this version if you feel the cold, your hands and feet run cool, and your digestion feels slow rather than hot and irritated. Our ginger tea article covers ginger properly.

3. Lemongrass & Chrysanthemum for Summer Heat

Brew 3–5 dried chrysanthemum flowers with the lemongrass for a softer, lightly floral cup. Chrysanthemum is cooling and is traditionally used to clear heat, so it pulls the blend in the cooling direction — a good option if you enjoyed our chrysanthemum tea and want a lighter, more aromatic twist.

How Much, and When

For most adults, 1 to 3 cups a day is the traditionally comfortable range. Because lemongrass is aromatic and drying rather than nourishing, TCM would not suggest drinking it by the potful for months on end; rotate it with other teas across the week.

• Mid-morning or after a meal — its traditional use for sluggish digestion makes it a natural after-lunch cup.
• Early afternoon — good on a humid day, when the heavy feeling sets in.
• Less ideal at night — the aromatic oils are mildly stimulating for some people, and the gentle diuretic effect may interrupt sleep.

Buying and Storing Lemongrass

Quality matters more here than with most herbal teas, because the whole value of lemongrass sits in its aromatic oils.

• Fresh stalks: look for pale green, firm, slightly glossy stalks with a thick base. A fresh stalk bends and snaps cleanly; a stale one is woody and brittle. Smell the cut end — it should hit you with bright lemon-citrus. Avoid stalks that are browned, dried at the tips, or soft and slimy at the base.
• Dried lemongrass: should look green-tinged, not straw-brown. Browned dried lemongrass has usually sat too long and lost its aroma, so buy from a supplier with decent turnover and smell it before you commit.
• Storing fresh: wrap loosely in a slightly damp paper towel, then a bag, and keep in the fridge crisper for 2–3 weeks. Lemongrass also freezes well — bruise the stalks, cut them into lengths, and freeze for up to 6 months; no need to thaw before brewing.
• Storing dried: keep in an airtight jar away from light and heat. Whole pieces hold their aroma far better than powder and stay usable for 6–12 months.

Who Should Be Careful

Lemongrass tea is generally considered gentle and well tolerated, but "gentle" does not mean right for everyone. In TCM, an aromatic drying herb is a specific tool that suits some constitutions far better than others.

Excess Heat or Dryness Signs

If you already run dry and hot — dry mouth and throat, persistent thirst, night sweats, a flushed feeling, dry skin or constipation, a red tongue with little coating — a warming aromatic herb may feel aggravating rather than helpful, especially with frequent use. If that sounds like you, lean toward the cooling pairings, or simply drink the tea less often and more diluted.

Pregnancy and Breastfeeding

Lemongrass in food amounts is generally considered unremarkable, but large amounts and concentrated lemongrass oils are traditionally avoided during pregnancy and breastfeeding. TCM practice with any strongly aromatic, damp-dispersing herb in pregnancy is conservative. If you are pregnant or nursing, speak with a qualified healthcare provider before drinking lemongrass tea regularly.

Medication Interactions

Lemongrass has a mild diuretic effect, so it may compound the action of diuretic medication, and it has been studied in relation to blood sugar, so anyone taking blood-sugar medication should speak with their provider about lemongrass tea rather than drink it in quantity unsupervised. The same caution applies to blood-pressure medication. This is standard prudence, not an alarm.

Allergy and Irritation

A small number of people react to lemongrass or its oils with skin irritation, oral tingling, or a mild allergic response. If you notice irritation after drinking it, stop. Lemongrass essential oil is a different and far more concentrated product, should not be taken internally, and is not what this article is about.

Frequently Asked Questions

What is lemongrass called in Chinese medicine (xiang mao cao)?

Lemongrass is known as xiang mao cao (香茅) in Chinese and is identified botanically as Cymbopogon citratus, sometimes called citronella grass. In TCM it is classified as a pungent, warm-to-neutral aromatic herb whose main traditional actions are aromatic transformation of dampness (化湿) and dispersing wind-damp (祛风湿). It is also traditionally used to warm the middle, support digestion, and refresh the mind through its aromatic oils.

Is lemongrass tea cooling or warming in TCM?

Many Western sources describe lemongrass as cooling, while in TCM theory the herb itself is warm-to-neutral and aromatic. Its drying, dispersing quality is what makes the brewed tea feel refreshing in practice. In TCM the tea is balanced by pairing: with cooling herbs such as mint or chrysanthemum for summer heat, or with ginger and jujube for cold-damp patterns.

How do you make lemongrass tea?

Bruise 2 to 3 fresh stalks or roughly chop 1 tablespoon of dried lemongrass, add it to 500 ml of freshly boiled water, cover, and steep 5 to 7 minutes for a light cup or 10 minutes for a stronger one. Strain and sip warm or chilled over ice. Ginger, mint, or a little honey can be added to taste.

Who should be careful with lemongrass tea?

Lemongrass tea is generally considered gentle for most adults at 1 to 3 cups a day, but it is traditionally used with caution by people with signs of excess heat or dryness such as a dry mouth, thirst, or night sweats, because a drying aromatic herb may feel aggravating. Large amounts and concentrated lemongrass oils are generally avoided in pregnancy and breastfeeding. Lemongrass may also interact with diuretics or blood-sugar medication, so check with a qualified healthcare provider first.

Final Thoughts

Lemongrass tea is a lovely example of an herb that resists a one-word label. It is warm-aromatic in TCM and yet it feels undeniably cooling in the cup — and once you understand that what you feel is dampness being cleared rather than heat being cooled, the whole thing clicks into place. That insight tells you how to drink it well: light and iced with mint or chrysanthemum in the heat of summer; warm, with ginger, when the damp comes with a chill.

As with any herbal tea, the real guide is your own body. If lemongrass tea leaves you feeling light and clear-headed, it is probably a good fit for the season you are in. If it leaves you feeling dry, wired, or thirsty, dilute it, drink it less often, or add a cooling or moistening companion. That is the whole art of Chinese food therapy — not rules imposed from outside, but a conversation with how you actually feel.