What Are the Health Benefits of Fire Cider? - GoodRx (2024)

Fire cider is an herbal tonic that’s used to boost immunity, help with digestion, and warm you up on a cold day. The basic recipe combines horseradish with root vegetables, like ginger, garlic, and onions, which are then dissolved in apple cider vinegar. Hot peppers are added to make it fiery.

The concoction sits in a mason jar for about a month to infuse. Some people like to add honey, citrus, or cinnamon for taste and additional antioxidants. You can take a spoonful of fire cider every day or at the first sign of a cold. Some people prefer to dilute the mixture with juice, use it as vinegar on a salad, or drizzle it over vegetables.

Here’s a look at the research on fire cider and how to make your own batch.

What are some of the reported benefits of fire cider?

While there is no good evidence to back up the claims around fire cider, there are some reported health benefits of this drink, including that it:

• Supports the immune system

• Promotes better blood sugar balance

• Helps with weight loss

What are the ingredients in fire cider?

Fire cider combines six traditional herbal remedies. Here’s a look at the research on its main ingredients.

Apple cider vinegar

Apple cider vinegar is thought to have antimicrobial properties. Its uses, including treating sores and cleaning wounds, date back to Hippocrates.

But most studies on apple cider vinegar were done on animals and only a few, small ones have been done on humans. So more evidence is needed to confirm its health benefits.

Ginger

Ginger is a spice frequently used for digestive issues, asthma, and arthritis. It’s been studied extensively and appears to help relieve nausea. Some research suggests it may also help:

• Ease period cramps

• Relieve muscle and arthritis pain

• Lower inflammation

Some people take ginger to help with fullness and weight loss, but there’s really no good evidence to support this practice. Hunger and weight are far more complicated than anything ginger can do in the body.

Similarly, while ginger is thought to boost your immune system, there’s no solid science supporting this.

The side effects of ginger are generally mild, but include heartburn and stomach discomfort.

Garlic

Garlic has a lot of “antis” to its credit. Some evidence considers garlic to be:

• Antimicrobial

• Anti-inflammatory

• Antifungal

• Antidiabetic

• Anti-cancer

It also might help lower blood pressure. But there isn’t enough evidence to say garlic is useful in treating the common cold.

Garlic is well tolerated by most people. It does, however, contain hard-to-digest carbohydrates (FODMAPs) that might cause cramping, bloating, and diarrhea in some people.

Onions

Onions are nutrient-dense vegetables. In lab studies, onions appeared to have antibiotic and antioxidant qualities. But they are still being researched for potential pharmaceutical uses in humans.

Like garlic, there is no evidence that eating onions will treat a cold or the flu. But that’s not to say they aren’t a healthy — and tasty — way to add more vegetables to your diet.

Hot peppers

Hot peppers are added to fire cider because they are rich in vitamin C. They also contain active compounds that early research suggests might potentially help you live longer. But scientists are still studying their health benefits.

Capsaicin, the chemical that’s responsible for the heat in jalapeños, cayenne peppers, and other hot peppers, is thought to have antimicrobial properties. It also may support heart health and prevent metabolic diseases, such as diabetes.

That said, capsaicin can be irritating, so wash your hands after handling it and before touching eyes or broken skin. If you don’t usually consume spice, add it to your fire cider (or diet in general) in small amounts at first.

Horseradish

Horseradish is a root vegetable with a strong and hot flavor and a long history of medicinal use. It has been shown to have anti-inflammatory and antibacterial properties, but most research comes from lab studies. It’s also unclear if drinking small amounts of horseradish provides significant benefits, if any.

Honey

Like garlic, the bee-made sweetener has been used to heal people since ancient times and is celebrated for its potential antimicrobial properties. Medical grade honey has been approved for use on wounds, diabetic ulcers, and burns. But that approval doesn’t extend to the honey found on grocery store shelves.

Still, the honey in your pantry could help when it comes to the common cold: The CDC recommends honey for cough relief in people over a year old. Honey might also ease respiratory infection symptoms.

One problem with knowing how helpful honey can be is that its ingredients vary. Bees use the pollen available to them, which changes from region to region and by time of year. All that said, you can count on honey to bring some sweetness to an otherwise potent and acidic fire cider drink.

Fire cider recipe

Below is a fire cider recipe adapted from Epicurious.

It takes about 20 minutes to mix the ingredients, but the cider should sit for at least a month to ferment. It can be stored in a sealed container in the refrigerator for about 3 months.

Ingredients

Makes about 2 cups

• 1 cup coarsely grated peeled horseradish (about 4 ounces)

• 1 small onion, coarsely chopped

• 8 large garlic cloves, smashed

• 1/2 cup peeled and coarsely grated or chopped ginger (about 3 ounces)

• 1 tablespoon ground turmeric

• 1 teaspoon black peppercorns

• 4 rosemary sprigs

• 1 whole clove

• 1-2 dried hot chilis

• 1 lemon, quartered

• 2 cups (or more) unfiltered apple cider vinegar

• 2 tablespoons (or more) honey

Special equipment

A quart-size container and a cheesecloth

Step 1
Place all dry ingredients into your container except for the lemon, chili, and honey. Crumble the chili into the container so it mixes in evenly. Squeeze in lemon quarters and add the rinds. Pour in vinegar until the solids are fully submerged. Cover tightly, then swirl the jar gently to combine. Let it stand in a dark spot for 1 month.

Step 2
Strain the liquid through a cheesecloth-lined colander or sieve into a large measuring cup; discard the remaining solids. Gather up corners of cheesecloth to extract as much liquid as possible. Rinse out the jar and pour in the liquid. Add 2 tablespoons of honey, then shake the sealed container or whisk to combine. Add more honey to taste.

Step 3
Transfer the liquid into smaller bottles, if you wish. Tightly seal and chill.

When you’re ready to drink the fire cider, add 1 tablespoon to a glass of seltzer water, orange juice, or a cup of tea. Add honey or lemon to your taste. You can also take a spoonful or use it as a marinade or salad dressing.

Are there any risks to drinking fire cider?

Fire cider is likely safe for anyone who can tolerate and safely consume its ingredients. Because the drink can be made very spicy, it can cause discomfort in some people. To lessen the effects, add less spice to your fire cider recipe or dilute it with water.

Another potential concern is how acidic fire cider is. Acidic drinks may damage tooth enamel and should be consumed in moderation.

Talk to your healthcare provider to see if you have any conditions or take medications that could be affected by fire cider’s ingredients.

Are there alternatives to fire cider?

If fire cider isn’t for you, there are other foods and supplements that can support your immune system and overall health.

You can also take steps like:

• Getting a good night’s sleep

• Avoiding alcohol and smoking

• Exercising

• Following the basics of a healthy diet