Golden Milk

Gut Healing, Immune Supporting Winter Beverage

The winter chill is upon us! Now more than ever, we need to support gut healing and keep our immune systems strong!

Did you know the gut is responsible for up to 80% of the immune system?! If we want to stay healthy through the chill of winter, we also need to think about the importance of gut healing!

Luckily, there’s a delicious, comforting, warm beverage perfect for the autumn and winter seasons while also having gut-healing and immune-supporting benefits! Golden Milk is a traditional beverage to India and is used as a daily preventative beverage that has become part of the Ayurvedic culture. It is a tasty blend of herbs that warm you from the inside. Its name comes from the rich golden color derived from turmeric. However, its heat comes from the ginger!

A brief synopsis of the key medicinal properties of the ingredients:

  • Coconut Milk & Oil: has a great fatty acid profile to improve your “good” fats to “bad” fats ratio. Therefore, reducing inflammation and positively impacting your cholesterol profile! Also, soothing to the gut and can help to lower the acidity of a meal.
  • Turmeric: typically used for its anti-inflammatory and antioxidant properties. Supports liver function for healthy detox and hormone metabolism. And, of course, healing to the gastrointestinal system. Additionally has antimicrobial properties.
  • Ginger: a valuable herb for its nutritive, healing properties of the gut. Also, a gentle stimulator of digestive enzymes and motility. Bonus: Reduces congestion.
  • Cinnamon: frequently used to help with blood sugar regulation and anti-inflammatory. Stimulates digestion.
  • Black Pepper: Helps with absorption of turmeric. Stimulates digestion and has anti-inflammatory properties. Also, has some antimicrobial effects.

For more natural approaches to gut health and immunity, schedule with Dr. Lexie Ching! : )

Golden Milk

  • 1 ¼ C Unsweetened Canned Organic Coconut Milk
  • ½ tsp ground turmeric
  • ½ tsp ground ginger
  • ½ tsp ground cinnamon
  • 1 tsp coconut oil
  • Pinch of black pepper
  • ½ – 1 tsp maple syrup or honey to taste


  1. Combine all ingredients in a small saucepan
  2. Wisk continually over medium-low heat on the stovetop. The milk should start to become frothy but not burn!
  3. Simmer while stirring continually for about 2 minutes
  4. Sweeten to taste
  5. Serve warm!

Notes & Variations

  • You can use any milk-type beverage you want, but I like canned coconut milk for its thick and creamy texture!
  • You can omit the sweetener step, especially if your milk beverage has added sugar. Personally, I skip the sweetener and still love it!
  • Add ½ tsp vanilla extract, if you enjoy the aroma!
  • Sub ground turmeric for 1 tbsp freshly grated turmeric
  • Sub ground ginger for ½ tsp freshly grated ginger
  • Always change it up and adjust to your tastes! That’s the fun of cooking!
  • If you find a great variation please share it with Dr. Ching! I love learning, especially in the kitchen!

Source: Each ingredient’s medicinal benefits were verified on the Natural Medicine’s Database which provides hundreds of peer-reviewed resources on the most recent research for natural therapies.

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