Health Benefits of Ginger

Before turmeric stole the spotlight, ginger was one of the top spices people turned to as a kitchen cure. Ginger has been used in many ways for thousands of years to help treat nausea, diarrhea, colds, arthritis, menstrual cramps, migraines, high blood pressure and more.

Modern advocates point to its stomach-soothing, anti-inflammatory and pain-relieving properties, and some say ginger's powerful components may play a role in helping to prevent heart disease, diabetes and cancer.

Before you move your ginger from the spice rack to the medicine cabinet, here's a closer look at the science behind ginger's health benefits.

Ginger Nutrition

According to the USDA, 5 slices of ginger one inch in diameter (11 grams) contain:

• Calories: 9
• Carbohydrates: 2 g
• Fiber: 0.2 g
• Protein: 0 g
• Fat: 0 g
• Sodium: 1 g
  

Health Benefits of Ginger

Might Help Reduce Nausea and Vomiting

If you've ever sipped on ginger ale or ginger tea to soothe an upset stomach, you probably know that ginger might help tame your tummy troubles. Of all the claims made about ginger, this one is the most studied—especially when it comes to pregnancy-related nausea and vomiting.

"There's good medical evidence from randomized controlled trials showing that ginger teas and ginger capsules are better than placebo at reducing nausea and vomiting with basically zero risk to the pregnancy," says Hong-Thao Thieu, M.D., an obstetrician and gynecologist at Tufts Medical Center.

The best dose? That's hard to say for sure because of a lack of studies on the subject. In a 2022 review in Nutrients, the authors concluded that a daily dose of 1,500 milligrams of ginger, divided throughout the day, may be effective in reducing nausea and vomiting in pregnancy. They also state that further research is necessary.

"A lot of products contain ginger flavoring but do not actually contain ginger," says Thieu, "and supplements aren't regulated by the FDA, so the dose may be hard to control."

If you're opting for ginger ale, be sure to stir out some of the bubbles to avoid gas buildup, which could make symptoms worse, adds Thieu.

If you're pregnant, be sure to talk with your health care provider before taking any supplements, including ginger capsules.

Ginger may also benefit those experiencing nausea during chemotherapy, especially in conjunction with standard medications. A 2020 study published in Supportive Care in Cancer found that patients who took 1,650 mg of ginger daily in capsule form experienced relief from nausea and reflux-like symptoms.

Though there is not yet enough research to say that ginger is beneficial for motion sickness or post-op nausea, there are promising studies (in both humans and animals) that help explain how ginger works. Compounds in the ginger plant—notably gingerols and shogaols—may help speed up digestion—which is slower during pregnancy and while undergoing chemotherapy—and reduce markers of inflammation—a possible source of nausea during chemotherapy.

Helps Relieve Pain

According to the Arthritis Foundation, some research suggests ginger may benefit people with osteoarthritis and rheumatoid arthritis by reducing inflammatory markers, joint swelling and pain intensity.

For this reason, the Arthritis Foundation recommends ginger as a safe and alternate therapy to try, so it might be worth adding more ginger to your diet. Because it's difficult to get enough ginger at the doses that studies use to make any difference, the Arthritis Foundation recommends third-party tested capsules that use "super-critical extraction," since they're the most concentrated form of ginger and preserve the active ingredients. They recommend taking 250 mg 3 to 4 times a day, and not exceeding 4,000 mg per day.

Ginger may also help those with painful periods. While more research needs to be done on this topic, a 2022 review in Clinical Epidemiology and Global Health suggests that up to 2 g of ginger a day—about 1 teaspoon of fresh ginger—spread out into two or three doses may be just as effective as NSAIDs, like ibuprofen, against cramps. The evidence also suggests that ginger's effectiveness can be increased by combining it with traditional exercise or yoga.

Other Health Benefits of Ginger

While there are many more touted benefits of ginger—from curing the flu, helping you lose weight, reducing heart disease and cancer risk, relieving constipation, improving memory and relieving symptoms of GI disorders like irritable bowel syndrome—there is little research to back up these claims.

But that doesn't mean it's not worth trying. "Growing up with parents from Asia, I think there's a lot in allopathic medicine that we don't know enough about," says Thieu. "And if it's not harmful, then it is probably worth trying."

And there is some emerging evidence of ginger's potential for certain ailments, like the flu. And while it hasn't been proven to cure the flu, any hot beverage, including ginger tea, may have soothing effects to help you feel better faster.

There is also promising evidence suggesting daily ginger intake of a minimum of 1,500 mg may help lower LDL ("bad") cholesterol, total triglyceride, while increasing HDL ("good"), per a 2022 review in Current Pharmaceutical Design.

How to Use Ginger

Available in both fresh and powdered form, ginger is an aromatic, peppery and pungent spice that's great in stir-fries, steamed or braised dishes and even in baked treats like muffins or biscuits, according to chef Fred Brash, instructor and ombudsman at the Culinary Institute of America.

Traditionally used in Asian cuisine, ginger is also great in smoothies (use sparingly initially because it can be strong!) with bananas, apples and pears, or paired with vegetables like mushrooms, green beans and cabbage—Brash recommends Chinese napa cabbage—and zucchini.

How to Store Ginger

If you opt for fresh ginger, "Look for smooth skin—not too many ruffles or wrinkles, which can mean it has been sitting around. And you want to make sure it is dry so that it lasts longer at home," says Brash.

Uncut ginger can be stored in a cupboard for about two weeks and in the fridge for at least a month. Once cut, place it in the fridge in an airtight bag, and it'll be good for about two weeks.

To help ginger last longer, take a spoon or paring knife and peel parallel strips, down the stem so that a majority of the ginger is still protected by the skin. If preparing a stir-fry or using ginger in a steamed dish, cut it into 1/8-inch circles, then slice the circles into thin strips. For braising, use thicker chunks that are about 1/4 inch thick.

If you're not already familiar with the acronym GGS—for garlic, ginger, scallion—you are now. "It's a marriage of flavors," notes Brash. "They go really well together."

The Bottom Line

Ginger may be beneficial for myriad conditions, but it is far from a cure-all. More research is needed, but, in general, 1g of real ginger—as opposed to ginger-flavored gingersnaps or sugar-sweetened soda—throughout the day seems to be both safe and effective. You can try about 1/2 to 1 teaspoon of fresh ginger, 4 cups of prepackaged or homemade ginger tea, or 1 cup of ginger ale (made with real ginger).

The most common, yet rare, side effect reported was heartburn, especially when taking capsules. Experts, including the Arthritis Foundation, advise avoiding high doses of ginger if you have gallstones or if you are on blood thinners or medication for diabetes or high blood pressure, due to possible drug interactions.