10 evidence-based reasons to include ginger in your diet
Ginger is a flavorful food with several biologically active compounds, particularly gingerols and shogaols. Research suggests potential health benefits, although the strength of evidence varies by condition and many studies use ginger supplements rather than ordinary culinary amounts.
-
May reduce nausea — Ginger has evidence for helping some forms of nausea, including pregnancy-related nausea and postoperative nausea.
-
May ease menstrual cramps — Studies suggest ginger can reduce the severity of menstrual pain for some people.
-
May help with osteoarthritis symptoms — Some research finds modest reductions in pain and stiffness, although evidence isn’t conclusive.
-
May support digestion — Ginger can promote gastric motility, potentially helping food move through the stomach.
-
May reduce bloating and digestive discomfort — Its effects on gastrointestinal motility may be helpful for some people.
-
Contains anti-inflammatory compounds — Gingerols and related compounds have demonstrated anti-inflammatory activity, particularly in laboratory and experimental research.
-
Provides antioxidant compounds — Ginger contains substances that can help counter oxidative stress, although this doesn’t mean ginger “detoxifies” the body.
-
May modestly affect blood sugar — Some clinical studies have reported improvements in blood-glucose measures, but ginger isn’t a substitute for diabetes treatment.
-
May modestly improve some cardiovascular risk markers — Research has investigated effects on blood pressure and blood lipids, but results aren’t strong enough to consider ginger a cardiovascular treatment.
-
May help with some respiratory symptoms — Ginger has laboratory evidence of antimicrobial and anti-inflammatory activity, but there isn’t good evidence that eating ginger cures respiratory infections.
How much?
For most people, ginger used as a normal food or tea is reasonable. You don’t need large doses to obtain its flavor and nutritional compounds.
Be cautious with concentrated ginger supplements if you take warfarin or other blood-thinning medicines, have gallstones, or are scheduled for surgery. Large amounts can also cause heartburn or stomach upset.
Bottom line: Ginger can be a useful part of a healthy diet, but claims that it cures cancer, infections, diabetes, or “cleans the arteries” aren’t supported by clinical evidence.
