Fire Cider Health + Immune Benefits (+ Recipe)

Fire Cider is a popular herbal tonic for immune support. But what does the science show?

This post shares the evidence behind the popular fire cider ingredients and how they can support your health and immune system. 🔥

I have been meaning to share this recipe since the fall. But with my kiddos both getting a respiratory virus this past week, I figured better late than never! 

Fire cider is an immunity tonic packed with medicinal herbs to help support a healthy immune system. It's everything you need to get through the next flu season (or that lingering spring junk we just can't kick). 

Stick around until the end for a fire cider recipe that you can keep on hand for the next sore throat or a little immune boost.

What's the Science?

Here's the deal-- there ain't much. 

Herbalist Rosemary Gladstar is credited with the original term fire cider and it grew in popularity through the herbal community. And a lot of this traction and popularity was through anecdotal evidence-- meaning that people's own experience, rather than scientific evidence, is what propelled its popularity. 

And I had a similar experience the first time I tried fire cider-- Within minutes it seemed my sinus congestion cleared and my symptoms were milder. You know that clear sinus feeling after taking a ginger shot? This is even more potent than that. 

And while fire cider as a whole isn't backed by any studies, there is a lot of scientific research to back many of its all-star fire cider ingredients:

Apple Cider Vinegar

• Health Benefits:

  • Digestive Health: Apple cider vinegar (ACV) can improve digestion by increasing stomach acid production and balancing gut bacteria

  • Blood Sugar Control: Studies have shown that ACV can help lower blood sugar levels and improve insulin sensitivity

  • Antimicrobial Properties: ACV has been found to kill harmful bacteria and pathogens, potentially helping to prevent infections

Ginger Root

• Health Benefits:

  • Anti-Inflammatory properties and Antioxidant Effects: Ginger contains potent anti-inflammatory and antioxidant compounds, such as gingerol, which can reduce oxidative stress and inflammation .

  • Digestive Aid: Ginger is known to help with digestion, reduce nausea, and alleviate gastrointestinal distress

  • Immune Boosting: Ginger has been shown to enhance immune response and may help fight infections

Horseradish Root

• Health Benefits:

  • Antimicrobial Properties: Horseradish contains compounds with antibacterial properties, which can help combat bacterial infections

  • Respiratory Health: It can help clear sinuses and respiratory pathways, making it useful for relieving congestion

  • Antioxidant Activity: Horseradish has antioxidants that protect against cellular damage and support overall health

Onion

• Health Benefits:

  • Cardiovascular Health: Onions contain quercetin, an antioxidant that can reduce heart disease risk factors such as high blood pressure and inflammation

  • Immune Support: Onions have antimicrobial properties that can help boost the immune system and fight off infections

  • Digestive Health: The prebiotics in onions promote the growth of beneficial gut bacteria, enhancing digestive health

Garlic

• Health Benefits:

  • Immune Boosting: Garlic has been shown to enhance immune function and reduce the severity of illnesses like the common cold

  • Cardiovascular Health: Garlic can help lower blood pressure, reduce cholesterol levels, and improve heart health

  • Antimicrobial Properties: It has strong antibacterial, antiviral, and antifungal properties, making it effective against various pathogens

Jalapeño Peppers

• Health Benefits:

  • Metabolism Boost: Capsaicin, the compound that gives jalapeños their heat, can boost metabolism and promote fat loss

  • Pain Relief: Capsaicin is also used for its analgesic properties, helping to relieve pain by blocking pain signals

  • Anti-Inflammatory: Capsaicin has anti-inflammatory effects that can help reduce inflammation and pain

Lemon

• Health Benefits:

  • Vitamin C: Lemons are rich in vitamin C, which is essential for immune function, skin health, and antioxidant protection

  • Digestive Health: Lemon juice can aid digestion and help cleanse the liver

  • Alkalizing Effects: Despite being acidic, lemons have an alkalizing effect on the body, which can help balance pH levels

Rosemary

• Health Benefits:

  • Cognitive Health: Rosemary has been shown to improve memory and cognitive function

  • Anti-Inflammatory: It contains anti-inflammatory compounds that can help reduce inflammation throughout the body

  • Antioxidant Properties: Rosemary is rich in antioxidants, which can help protect cells from damage

Turmeric

• Health Benefits:

  • Anti-Inflammatory: Curcumin, the active compound in turmeric, has powerful anti-inflammatory effects

  • Antioxidant Activity: Turmeric has strong antioxidant properties, protecting against oxidative damage

  • Joint Health: It can help reduce symptoms of arthritis and improve joint health

Cayenne Powder

• Health Benefits:

  • Pain Relief: Similar to jalapeños, cayenne pepper contains capsaicin, which can help reduce pain

  • Metabolic Boost: It can increase metabolism and support weight loss

  • Digestive Health: Cayenne can improve digestion and reduce symptoms of indigestion

Raw Honey

• Health Benefits:

  • Antimicrobial Properties: Raw honey has natural antibacterial, antifungal, and antiviral properties

  • Antioxidant Benefits: It is rich in antioxidants that can help protect the body from cellular damage

  • Soothing Effects: Honey can soothe sore throats and coughs, making it a popular remedy for colds

• PRO TIP: using raw, local honey is a great way to help with seasonal allergies!

Related Reads:

• DIY Ginger Shot and Recipe

DIY Fire Cider Recipe

Fire cider is a traditional herbal tonic that combines apple cider vinegar with a variety of herbs and spices to create a spicy tonic that is tangy and invigorating. It's known for its immune-boosting and digestive benefits and is a common herbal remedy among herbalists. Here's a healthy DIY fire cider recipe that you can make yourself:

Ingredients

• 1 quart (32 oz) organic unpasteurized apple cider vinegar (look for "with the mother" on the label- I like this one)

• 1/2 cup fresh grated ginger root

• 1/2 cup fresh grated horseradish root

• 1 medium onion, chopped

• 10 cloves of garlic, minced

• 2 fresh jalapeño peppers, chopped (or more for extra heat)

• Zest and juice of 1 lemon

• 2 tablespoons dried rosemary leaves

• 1 tablespoon turmeric powder (or 1/4 cup fresh grated turmeric root)

• 1/4 teaspoon cayenne powder (optional)

• 1/4 cup raw honey (to taste)

* Just a little point of clarity-- this is not a set recipe. Rather its a general set of ingredients and rough amounts. But really you can customize this as needed. Personally, we go a bit lighter on the hot peppers because I just do not tolerate spice much at all. If I am looking for a bit more vitamin c, I might double up on the lemon juice and add the juice of other citrus fruits. Really, no need to stick to the original recipe-- just make it into what you need and will actually use. Because you can make a whole jar of this, but if you never use it, it's doing nothing for your immune health. 

All that to say-- make it how you like it :)

Instructions

1. Prepare the Ingredients:

   • Wash and prepare all the fresh ingredients as directed (grating, chopping, mincing).

2. Combine Ingredients:

   • Place the ginger, horseradish, onion, garlic, jalapeños, lemon zest and juice, rosemary, turmeric, and cayenne pepper (if using) in a quart-sized mason jar.

3. Add Apple Cider Vinegar:

   • Pour the apple cider vinegar over the ingredients, ensuring that all the ingredients are submerged. A piece of parchment paper can be placed under the lid to prevent the vinegar from touching the metal, or you can use a plastic lid if you have one.

4. Shake and Steep:

   • Close the jar tightly and shake well. Place the jar in a cool, dark place and let it steep for 4-6 weeks. Shake the jar daily or as often as you remember.

5. Strain and Sweeten:

   • After 4-6 weeks, strain the mixture through a fine mesh sieve or cheesecloth into a clean jar. Discard the solids. Add raw honey to taste, stirring until dissolved.

6. Store and Use:

   • Store the finished fire cider in the refrigerator or a cool, dark place. It should last for several months.

How to Use

So you made this huge jar of fire cider, now what??

• Daily Tonic: Take 1-2 tablespoons daily for immune support. (this is a handy tip during the fall and winter months, when naturally are immune systems can use a little support)

• Salad Dressings: Use it as a zesty addition to your salads.

• Condiment: Add to soups, stews, or other dishes for a flavor boost.

• Shot: Take a small shot of fire cider when feeling under the weather for a quick pick-me-up.

If you are really struggling to take a shot of this, here are a few tips:

• mix an ounce of fire cider in a cup of warm water. This dilutes it into a warming tea that is easier to sip on!

• If the flavor still bothers you, you can mix in a little bit of maple syrup or a touch more honey.

Enjoy your homemade fire cider, and feel the warmth and health benefits it brings!

As always, none of this is medical advice. Always speak with your own health professional to find what is right for you and your unique wellness goals and needs. 

Pre-Made Fire Cider Options

If you are not interested in making your own, here are some great pre-made options. All with organic ingredients 👏

- Hany's Harvest Unsweetened Fire Cider

- Herbal Revolution Fire Cider (this one is sweetened with honey)

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