Lemongrass: Health Benefits and Simple Ways to Use It

If you have ever lifted the lid off a steaming bowl of tom yum soup, you have probably already met lemongrass. Its bright, citrusy scent rises from the broth before the first spoonful, and it is one of the flavours that defines Southeast Asian cooking. This tall, grass-like plant looks humble — a bundle of pale green stalks — yet it brings a clean, lemony freshness to soups, curries, teas, and marinades that few other ingredients can match.

Beyond the kitchen, lemongrass has a long history in traditional food and herbal practices across Thailand, Vietnam, Indonesia, Malaysia, and India, where it has been used in warm drinks and everyday cooking to settle the stomach and add flavour to simple meals. Modern research is still at an early stage, and most of the evidence is indirect. This article looks at what lemongrass is, what it may offer, and how to bring it into your cooking — with the care any health topic deserves.

Key Takeaways

• Lemongrass is a tall, aromatic grass prized in Southeast Asian cooking for its bright, citrusy flavour.
• It contains small amounts of fibre, vitamin C, iron, and plant compounds such as citral, the oil behind its lemon scent.
• Traditional use and early research suggest it may support digestion and relaxation — but it is not a treatment for any condition.
• Fresh lemongrass works best bruised or sliced in soups, curries, and teas; dried and frozen lemongrass are convenient alternatives.
• Use it as a food in normal culinary amounts, and talk to a healthcare professional before using it in medicinal doses, especially if you are pregnant, breastfeeding, or taking medication.

Fresh lemongrass — look for firm, pale green stalks with no dry or brown ends.

1. What Is Lemongrass?

Lemongrass is the common name for several species of tall, tropical grasses in the Cymbopogon genus, most often West Indian lemongrass (Cymbopogon citratus) and East Indian lemongrass (Cymbopogon flexuosus). Despite its name, it is not related to lemons. The lemon scent comes from citral, an aromatic oil concentrated in the lower part of the stalk, and the flavour is bright and citrusy with a gentle herbal sweetness and none of the sourness of actual lemon juice.

In Thai cooking, lemongrass is one of the essential aromatics in tom yum and tom kha soups, and it appears in curry pastes, salads, and grilled dishes across the region. In Indonesian cooking, where it is known as serai, it is pounded into spice pastes for rendang and soto, and simmered in broths and coconut dishes. In Vietnamese cooking, it is minced into marinades for grilled meats and stirred into fragrant soups. It is usually trimmed, bruised with the flat of a knife to release its oils, and simmered in liquid; the woody outer stalk is often removed before serving, much like a bay leaf. Finely sliced inner stalk, on the other hand, can be eaten and adds a delicate crunch to salads and stir-fries.

When shopping, look for firm, heavy stalks that are pale green at the base and green at the top, with no dry, brown, or slimy ends. The lower bulb should feel solid and smell lemony when scratched. Avoid stalks that are limp, dried out, or mouldy. If fresh lemongrass is hard to find, frozen chopped lemongrass works well in soups and curries, and dried lemongrass is a handy pantry option for teas, though milder and less aromatic. Store fresh lemongrass in the refrigerator, wrapped loosely, and use it within one to two weeks; it also freezes well for several months.

2. Nutritional Profile: What Is Inside Lemongrass?

Lemongrass is used in small quantities, so it is not a major source of calories or macronutrients — and that is part of its appeal. A typical serving in a soup, curry, or cup of tea adds flavour and aroma for very few calories, along with small amounts of dietary fibre, vitamin C, iron, magnesium, potassium, and folate. Like other herbs and spices, its nutritional contribution is modest per serving, but it can make healthy foods more enjoyable, which in itself supports a balanced diet.

What makes lemongrass interesting to researchers is its collection of bioactive plant compounds. The best studied is citral, the essential oil that gives lemongrass its lemon scent, along with other aromatic compounds such as geraniol and limonene. These compounds have shown antioxidant activity in laboratory studies — the ability to help neutralise free radicals, the unstable molecules that can damage cells over time. Keep this in perspective: the amounts in a normal serving are small, and laboratory findings do not automatically translate into health effects in people.

Harvard Health and other trusted sources often note that herbs and spices can add flavour without salt, sugar, or fat, and lemongrass fits that pattern well. A diet rich in varied plant foods is consistently associated with better health outcomes, and lemongrass is best understood as one small, flavourful part of that bigger picture — a fragrant ingredient that may add a little extra variety to meals you already enjoy.

3. Digestion: A Traditional Mealtime Companion

One of the oldest traditional uses of lemongrass is for digestion, and it is the use most people encounter first: a warm, aromatic cup of lemongrass tea after a meal often feels comforting and settling. Across Southeast Asia, lemongrass has traditionally been used to ease feelings of fullness, bloating, and mild stomach discomfort, and to support a healthy appetite. These uses are plausible — the volatile oils of aromatic herbs can stimulate saliva and digestive juices — but robust clinical trials in humans are limited, and the evidence remains preliminary.

Studies suggest that compounds in lemongrass may help support normal digestive function, and early laboratory and animal research has explored possible effects on gut motility and the gut's microbial balance. These results are far from conclusive and should not be read as proof that drinking lemongrass tea will fix digestive problems. If aromatic herbs agree with your stomach, lemongrass may be a pleasant addition; if you have a sensitive stomach, start with small amounts in cooked dishes or a mild tea.

Practical uses are simple: add a bruised stalk to a clear soup or broth, simmer it in a light curry, or brew a mild tea by steeping sliced lemongrass in hot water with a little honey and ginger. These are culinary uses, not remedies, and they work best as part of an eating pattern that supports digestion — regular meals, plenty of fibre, adequate water, and time to eat slowly. Persistent symptoms, such as ongoing pain, frequent heartburn, or unexplained changes in bowel habits, deserve a conversation with a healthcare professional rather than an herbal solution.

Lemongrass tea is a simple, caffeine-free way to enjoy its citrusy flavour.

4. Relaxation and Sleep: A Calming Evening Ritual

For many people, lemongrass is as much a ritual as a flavour. A warm cup of lemongrass tea in the evening — caffeine-free, gently aromatic, and easy to prepare — has become a popular wind-down drink, and its calming reputation is one of the reasons it appears so often in herbal tea blends. The scent itself may play a role: citrus aromas are often described as fresh and uplifting, and the simple act of preparing a warm drink can signal to the body that the day is ending.

Early research has explored whether lemongrass and its compounds may have a mild calming effect. Laboratory and animal studies have looked at citral and lemongrass extracts in relation to relaxation and sleep, and some small studies in people have reported that lemongrass tea may be associated with feelings of calm. The evidence is thin, however: studies are small, doses vary widely, and there are no large, well-controlled human trials showing that lemongrass reliably improves sleep quality. It should never be presented as a treatment for insomnia or anxiety.

What can be said with more confidence is that a caffeine-free herbal drink can be a helpful part of a healthy evening routine. Replacing a late caffeinated drink with lemongrass tea may support better sleep simply by removing caffeine from the evening, and a regular wind-down ritual — dimming lights, putting screens away, and sipping something warm — is one of the sleep habits the NHS and other trusted sources recommend. Think of lemongrass tea as a pleasant companion to those habits, not a substitute for them. If sleep problems persist, a healthcare professional can help identify the cause.

5. Immune Support: Helping the Body's Defences Through Food

A healthy immune system depends on many factors: adequate sleep, regular movement, stress management, and a varied diet that supplies the nutrients immune cells need. No single food can "boost" immunity on its own, despite what many product labels suggest. Lemongrass contributes modestly: it supplies small amounts of vitamin C, which supports normal immune function, along with plant compounds that have shown antimicrobial activity in laboratory studies.

In laboratory research, lemongrass essential oil has shown activity against certain bacteria and fungi, which may partly explain its traditional use in warm, spiced dishes and in food preparation in tropical climates. But laboratory activity in a petri dish is very different from preventing or treating infection in a person, and there is no reliable evidence that eating or drinking lemongrass protects against colds, flu, or other infections. Lemongrass may add variety and flavour to a diet that supports immunity, but it is not an immune treatment.

To support your immune system through food, the basics matter most: plenty of vegetables and fruits, adequate protein, whole grains, healthy fats, and enough water, alongside good sleep and regular activity. Lemongrass can make those foods taste better — a vegetable soup with lemongrass, ginger, and lime is far more inviting than a plain one — and that may help you eat well more consistently. A warm, lemongrass-scented soup is comfort food, not medicine, and never replaces vaccination, hygiene, or medical care.

6. Skin Health and Simple Everyday Uses

Lemongrass also appears in traditional skin care, where washes and infusions made from the leaves have been used for minor skin concerns, and some laboratory studies have explored its antimicrobial and antioxidant properties. Lemongrass oil is also a common ingredient in soaps, lotions, and insect repellents, valued for its fresh scent. Again, the evidence is early and mostly from laboratory settings, and there is no reliable evidence that applying lemongrass treats skin conditions.

For everyday use, the safest and most enjoyable way to benefit from lemongrass is in the kitchen, where its flavour can brighten a wide range of dishes. A note on skin: undiluted lemongrass essential oil can irritate sensitive skin and should never be applied directly to the skin, to broken skin, or near the eyes, and it should not be used as a substitute for dermatological care. Any product containing lemongrass oil should be used as directed, and a patch test is wise for sensitive skin. For most people, the kitchen is the best place for lemongrass, and any contribution to skin health is likely to come through a varied, nutrient-rich diet rather than direct application.

7. Cooking With Lemongrass: Simple Everyday Ideas

Lemongrass is one of the most versatile aromatics in the kitchen, and learning to use it is easier than it looks. The key technique is bruising: trim off the woody top and the root end, peel away any dry outer layers, and smash the pale lower stalk with the flat of a knife or a rolling pin. This cracks the fibres and releases the aromatic oils. For soups and broths, add the bruised stalk whole and remove it before serving; for stir-fries and salads, slice the tender inner core very thinly.

Here are some simple ideas:

• Soups: Add 1–2 bruised stalks to tom yum, tom kha, or any clear broth, and simmer for 10–15 minutes. Remove the stalks before serving.
• Curries: Pound lemongrass into curry paste with galangal, garlic, shallots, and chillies, or add sliced lemongrass to a slow-cooked curry.
• Teas and infusions: Steep sliced lemongrass in hot water for 5–10 minutes, with ginger, mint, or honey, for a warming, caffeine-free drink.
• Marinades: Mince lemongrass finely into marinades for chicken, fish, or tofu, where its citrusy note pairs well with lime, soy, and garlic.
• Stir-fries: Add thinly sliced lemongrass at the start of cooking, with garlic and ginger, to build a fragrant base.
• Infused water and rice: Simmer a stalk in cooking water for rice or in a jug of cold water with cucumber and lime for a refreshing, lightly scented drink.

Fresh lemongrass gives the brightest flavour, but frozen chopped lemongrass is a good standby, and dried lemongrass works well in teas and slow-cooked dishes. Start with a modest amount — one stalk per pot of soup is usually enough — and add more next time if you want a stronger citrus note.

8. How to Choose and Store Lemongrass

Good lemongrass starts at the market. Choose stalks that are firm and heavy for their size, with a pale, almost white-green bulb at the base and fresh green tops. The stalk should snap cleanly rather than bend, and scratching the base should release a clear lemon scent. Avoid stalks that are limp, dried out, brown at the cut ends, or showing mould — these will have lost much of their aroma and flavour.

At home, store fresh lemongrass in the refrigerator, wrapped loosely in a paper towel inside a bag, and use it within one to two weeks. For longer storage, trim the stalks, chop them, and freeze them in a sealed bag for several months; frozen lemongrass can go straight into soups and curries without thawing. Dried lemongrass keeps well in a sealed jar in a cool, dark cupboard, though it is best used within six months for the fullest flavour.

Lemongrass is a signature flavour in Southeast Asian soups such as tom yum.

Myths vs Facts

Myth: Lemongrass tea cures digestive problems.
Fact: Lemongrass has a traditional reputation for supporting digestion, and early research is interesting, but there is no reliable evidence that it cures digestive conditions. Persistent symptoms need professional advice.

Myth: Lemongrass boosts your immune system and prevents colds.
Fact: No single food can boost immunity or prevent infection. Lemongrass may add variety to a diet that supports normal immune function, but it is not a treatment or a shield against illness.

Myth: Drinking lemongrass tea will help you fall asleep instantly.
Fact: Lemongrass tea is caffeine-free and may be a pleasant part of an evening wind-down, but there is no strong evidence that it directly causes sleep. Good sleep habits matter far more than any single drink.

Myth: Lemongrass essential oil is safe to drink or apply undiluted.
Fact: Essential oils are highly concentrated and can irritate skin and mucous membranes. Never drink lemongrass essential oil, and never apply it undiluted to the skin. Culinary lemongrass in food and tea is a very different thing from the essential oil.

Myth: The more lemongrass you eat, the healthier you will be.
Fact: Lemongrass is best used in normal culinary amounts. Very large or concentrated doses have not been well studied in people and may cause stomach upset or interact with medication.

When to See a Doctor

Lemongrass is a food, and in normal culinary amounts it is generally well tolerated by most healthy adults. Still, there are times when a healthcare professional should be involved. Seek medical advice if you experience persistent digestive symptoms, unexplained weight loss, ongoing nausea or vomiting, sleep problems that do not improve, or any new or worrying symptom that does not resolve. If you develop a rash, swelling, or breathing difficulty after eating lemongrass, seek care promptly.

Talk to your doctor or pharmacist before using lemongrass in large, medicinal, or supplement amounts — especially if you are pregnant or breastfeeding, take blood-thinning, diabetes, or blood-pressure medication, or are preparing for surgery. Herbal products can interact with medicines in ways that are not always obvious, and concentrated extracts differ greatly from the small amounts used in cooking. Lemongrass tea and lemongrass-flavoured foods are not a replacement for medical treatment.

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Frequently Asked Questions

What does lemongrass taste like?
Lemongrass tastes bright, citrusy, and lightly herbal, with a fresh lemon scent and a gentle sweetness. It is not sour like lemon juice, and it adds a clean, aromatic note to soups, curries, and teas.

Can I drink lemongrass tea every day?
A cup or two of mild lemongrass tea a day is generally considered fine for most healthy adults as part of a varied diet. Very strong or very frequent use has not been well studied, so keep it moderate and ask a healthcare professional if you are pregnant, breastfeeding, or taking medication.

Is lemongrass the same as lemon balm or lemon verbena?
No — they are different plants that happen to share a lemony scent. Lemongrass is a tall grass used in Southeast Asian cooking, while lemon balm is a leafy mint relative and lemon verbena is a shrub. They are not interchangeable in recipes.

How do I store fresh lemongrass?
Keep fresh lemongrass in the refrigerator, wrapped loosely, and use it within one to two weeks. It also freezes well — trim and chop it first, store it in a sealed bag, and use it straight from frozen in soups and curries for several months.

Where can I buy lemongrass?
Look for fresh lemongrass in Asian grocery stores, larger supermarkets with a good international section, or online. Frozen chopped lemongrass, dried lemongrass, and lemongrass paste are widely available and are good alternatives when fresh stalks are hard to find.

Have you cooked with lemongrass before? Share your favourite way to use it in the comments below.

Disclaimer: This article is for general information only and is not medical advice. It is intended to help you learn about lemongrass as a food and culinary ingredient. Talk to a qualified healthcare professional before using lemongrass medicinally, in supplement form, or in large amounts, especially if you are pregnant, breastfeeding, taking medication, or managing a health condition.