turmeric milk

So a trend at the moment in Melbourne cafes is turmeric lattes, also known as golden milk, turmeric tea or turmeric milk. But you don’t have to leave the house to enjoy it because it’s pretty easy to make your own version of this anti-inflammatory drink.

turmeric milk

Inflammation is not just the redness and pain you notice when you cut yourself, but it can be chronic and invisible when your body seeks to protect itself against damage. This can result in many conditions including asthma, diabetes, arthritis, heart conditions and inflammation in the gut such as irritable bowel syndrome and inflammatory bowel disease. Turmeric with its active constituent curcumin, is used to treat inflammation. It also stimulates the digestive process and can reduce abdominal discomfort which means its also good for gut health.

Consuming turmeric is one thing, but you also need to help your body absorb and transport turmeric, which is why black pepper and fat is added to the recipe. The active constituent piperine found in black pepper has been shown to significantly increase absorption of turmeric, and as curcumin is fat-soluble, meaning it is transported and absorbed within the body with fat, fat is also needed.

Another ingredient that is often added to this drink for the added gut health benefit is ginger, which has also been shown to support digestion and reduce bloating, flatulence, nausea, cramping, and along with cinnamon brings flavour to the turmeric.

Here's a little video I made to show you just how easy it can be to make at home once you know how. For better picture quality click on settings (in the bottom right corner) and then HD. Enjoy!


  • Serves 1
  • Time 5 mins
  • Dairy free
  • Paleo
  • Low FODMAP (Check milk serving size in the Monash University Low FODMAP Diet App and choose maple syrup instead of honey)
  • Vegan


  • 1 cup of milk (dairy, almond, rice, soy – whatever you prefer)
  • 1 teaspoon of ghee, butter, coconut oil, coconut milk or coconut cream
  • 1/2 to 1 teaspoon turmeric (if you are not used to the flavour start off with a smaller amount)
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon cinnamon
  • Pinch of black pepper
  • 1/2 to 1 teaspoon honey or maple syrup (or another sweetener of your choice)


Heat all the ingredients in a saucepan on the stove and stir with a spoon or whisk to mix. Or add everything to a milk frother and heat. Either way, let it reach your preferred temperature and enjoy the warm, cosy, comforting feeling that this anti-inflammatory, digestion assisting, traditional beverage will bring.


  • Benzie, I 2011, Herbal medicine: biomolecular and clinical aspects, 2nd edn,
  • He, Y et al. 2015, ‘Curcumin, inflammation and chronic diseases: how are they linked’, Molecules, vol. 20, no. 5, pp. 9183-213.
  • Linus Pauling Institute 2016, Curcuminhttp://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin.
  • Tu, Y et al. 2014, ‘Preparation, characterisation and evaluation of curcumin with piperine-loaded cubosome nanoparticles’, Journal of Microencapsulation, vol. 31, no. 6, pp. 551-9.
  • Watson, R 2013, Bioactive food as dietary interventions for liver and gastrointestinal disease, Academic Press, San Diego.