What are the benefits of lemongrass?

December 15, 2025 •

4 min read

Lemongrass (Cymbopogon citratus), a staple in Southeast Asian cuisine, is a rich source of flavonoids and phenolic compounds, which contain powerful antioxidants. This aromatic herb offers a wide array of health benefits that have been used in traditional medicine for centuries, sparking increased interest in its therapeutic properties.

Quick Summary

An exploration of lemongrass reveals its significant anti-inflammatory, antioxidant, and antimicrobial properties. It is traditionally used to aid digestive issues, reduce anxiety, and may help manage conditions like high blood pressure and cholesterol. The article details its various applications and scientifically studied effects.

Key Points

Powerful Antioxidant: Contains flavonoids and phenolic compounds like citral, which combat free radical damage and oxidative stress.
Natural Anti-inflammatory: Bioactive compounds such as citral and geranial help inhibit inflammatory pathways, reducing pain and swelling.
Digestive Aid: Used traditionally and shown to help soothe indigestion, bloating, cramps, and protect against gastric ulcers.
Oral Health Booster: Lemongrass oil has antimicrobial properties that can help reduce plaque and improve gum health when used as a mouthwash.
Anxiety Reducer: Inhaling the essential oil has been found to have a calming effect, helping to relieve anxiety and promote relaxation.
Diuretic and Detoxifier: Promotes urination, which helps flush toxins and excess fluids from the body, supporting kidney and bladder function.
Potential Cholesterol Manager: Studies in animals suggest that lemongrass extract can help lower cholesterol and triglyceride levels.

A Powerful Antioxidant and Anti-inflammatory Agent

One of the most significant benefits of lemongrass lies in its potent antioxidant and anti-inflammatory properties, primarily due to compounds like citral, geranial, and quercetin. These antioxidants help combat free radicals, which are unstable molecules that can cause cellular damage and lead to chronic diseases.

Fighting Inflammation with Citral

Citral, a key component of lemongrass oil, has been extensively studied for its anti-inflammatory effects. By inhibiting inflammatory pathways, citral can reduce swelling, pain, and tissue damage associated with chronic inflammation, which is a contributing factor to many health conditions, including heart disease and diabetes. Research has shown that both topical application and consumption of lemongrass extract can have beneficial effects on inflammatory conditions.

Promoting Digestive Wellness

In traditional folk medicine, lemongrass has been a go-to remedy for various digestive issues, and modern research provides some backing for this use. The herb has been shown to be effective against gastric ulcers by protecting the stomach lining. Additionally, its carminative properties help soothe stomach cramps, bloating, and flatulence.

Relieves bloating and gas: The calming effect of lemongrass on the nervous and digestive systems helps alleviate abdominal discomfort.
Supports detoxification: Lemongrass tea acts as a diuretic, aiding in the removal of excess fluids and toxins from the body through urination, which benefits the kidneys and bladder.
Combats harmful bacteria: Lemongrass possesses antimicrobial properties that can help fight harmful bacteria in the gut, promoting a healthier gut microbiome.

Beyond Digestion: Additional Health Benefits

Beyond its well-known effects on digestion, lemongrass has been linked to several other potential health benefits:

Anxiety Reduction: Inhaling lemongrass essential oil has been shown to have a calming and anti-anxiety effect, potentially due to its sedative compounds.
Oral Health Improvement: Chewing on lemongrass stalks is a traditional practice for improving oral health. Studies suggest that lemongrass oil mouthwash can significantly reduce plaque and improve gum health.
Lowering Cholesterol: Research in animals indicates that lemongrass extract can help lower elevated cholesterol levels by reducing triglycerides and LDL (bad) cholesterol, though more human studies are needed.
Managing High Blood Pressure: Some studies suggest that lemongrass may have anti-hypertensive properties by promoting vasodilation, increasing urination, and calming the nervous system.

Lemongrass vs. Other Citrus Herbs

While lemongrass is often compared to other citrus-flavored herbs, its unique composition and benefits set it apart. Here’s a comparison of lemongrass with two other popular citrus herbs:


Feature	Lemongrass	Lemon Balm	Lemon Verbena
Primary Bioactive Compounds	Citral, Geranial, Myrcene	Rosmarinic Acid, Citronellal	Verbascoside, Flavonoids
Key Health Benefits	Anti-inflammatory, digestive aid, antimicrobial	Calming, anxiety relief, sleep aid	Digestive aid, antioxidant, weight loss support
Flavor Profile	Lemony, grassy, and slightly peppery	Mild lemon, minty	Strong citrus, floral scent
Culinary Uses	Soups, curries, marinades, teas	Herbal teas, desserts, salads	Infusions, desserts, herbal teas
Aromatherapy	Refreshing, calming, insect repellent	Uplifting, stress reduction	Invigorating, focus enhancement

How to Incorporate Lemongrass into Your Diet

Lemongrass is incredibly versatile and can be used in a variety of culinary applications. The most aromatic part is the tender, bottom third of the stalk, which can be finely chopped, bruised, or ground. The tougher, top part of the stalk is ideal for infusing flavor into liquids.

To prepare lemongrass:

Trim the woody root end and the dry outer layers to expose the pale inner stalk.
For curries, marinades, or stir-fries, finely chop the tender bottom section.
For teas, soups, or broths, bruise the stalk with a rolling pin to release the oils, then cut into manageable pieces.

Common Uses:

Teas: Steep bruised stalks in hot water for a refreshing and calming beverage.
Curries and Soups: Add bruised stalks to Thai curries like Tom Kha Gai or use them to flavor broths for an authentic taste.
Marinades and Sauces: Finely grate or pound lemongrass for an aromatic marinade for chicken or beef.
Cocktails and Desserts: Infuse syrups or spirits with lemongrass for a unique citrus twist.

Conclusion

From enhancing culinary creations with its unique citrusy-grassy flavor to offering a wide range of potential health benefits, the uses of lemongrass are diverse and impressive. Its antioxidant, anti-inflammatory, and antimicrobial properties are supported by growing scientific research, validating its long-standing use in traditional medicine. Whether enjoyed in a calming tea, a flavorful soup, or a vibrant curry, incorporating this versatile herb into your routine can be a delicious way to support your well-being. As with any herbal remedy, it is wise to consult a healthcare provider, especially if you have underlying health conditions or are pregnant. For more in-depth research, the National Institutes of Health provides numerous studies on the pharmacological activities of lemongrass.

Frequently Asked Questions

Lemongrass tea is commonly used to aid digestion, relieve bloating and gas, and promote detoxification due to its diuretic properties. It can also help reduce anxiety and promote relaxation.

Some studies suggest that lemongrass may have anti-hypertensive effects, helping to lower blood pressure through mechanisms like vasodilation and increased urination. However, more research is needed to confirm this effect in humans.

Yes, lemongrass is beneficial for gut health. Its antimicrobial properties can help combat harmful bacteria in the gut, and its calming effects can soothe stomach cramps and bloating.

Citral, the main component in lemongrass, is responsible for many of its benefits. It possesses strong anti-inflammatory and antimicrobial properties, and it also contributes to the herb's antioxidant and analgesic effects.

You can use different parts of the stalk for different purposes. The tender bottom third is best for recipes where it will be eaten, while the tougher upper stalk is great for infusing flavor into broths and teas.

To prepare lemongrass, trim the root end and remove dry outer layers. For soups and teas, bruise the stalk to release its oils. For marinades or dishes where it will be eaten, finely chop or grate the tender inner core.

Lemongrass is generally safe for consumption in food quantities. However, excessive intake might cause dizziness, dry mouth, or drowsiness. It is not recommended for pregnant or breastfeeding women.