Irritable Bowel Syndrome (IBS) is a common digestive disorder that causes bloating, cramping, constipation, and diarrhea. Now acknowledged as a disorder of the gut-brain axis, those with IBS may find holistic relief from specific diets, supplementation, and lifestyle changes.
When managing IBS, it’s important to understand how certain foods impact your digestion, and which foods can offer relief. Here’s how ginger benefits those with IBS, according to the latest research.
Can ginger help with IBS symptoms?
Ginger has been favored in traditional healing practices for thousands of years. In Traditional Chinese Medicine, the remedy was taken to target digestive issues, relieve nausea, and restore balance to the gastrointestinal system. Ginger has now been proven in trials to exert antioxidant, anti-inflammatory, anti-carcinogenic, and anti-nausea properties. Ginger may be especially beneficial for gastrointestinal symptoms as it accumulates inside the gastrointestinal tract and exerts activity exactly where needed.
Although studies on ginger for IBS have been minimal, a systematic review found that ginger was effective in several studies for nausea, vomiting, gastrointestinal function, pain, and inflammation. A 2020 study found that ginger can relieve intestinal hypersensitivity associated with IBS-D (diarrhea-predominant IBS). Ginger may also help break up and excel intestinal gas, offering relief from symptoms.
Is ginger FODMAP friendly?
The Low FODMAP Diet has become the quintessential guide for those struggling with IBS. The diet is used to reduce certain forms of short-chain carbohydrates (sugars) that are known to ferment in our gut and cause adverse effects.
In 2005, Monash University was the first research department to identify this group of sugars that are poorly absorbed by the small intestines. Through their research, they’ve found that ginger has no detectable FODMAPs, making it a welcomed addition to an IBS-specific diet with minimal risk of adverse effects or flare-ups.
How to eat and take ginger when you have IBS
Although ginger can be a little tough to throw down the hatchet completely raw, there are many various forms to take it in. And while powders, capsules, dried products, and pastes are available, many wonder about the effectiveness of ginger tea for IBS.
One 2015 study observed that extracts from tea-ginger blends showed more synergistic positive effects and less negative synergistic effects. The study suggests that combining ginger with other plant-based bioactive compounds could enhance its health benefits.
Using a ginger tea blend or simply adding some fresh ginger to hot water could additionally ease IBS symptoms like bloating and constipation, as hot water relaxes the intestinal muscles and aids in bowel movements. Adding peppermint and chamomile may further aid digestive discomfort.
When taking ginger as a supplement, most studies use a daily dose of 1-2 grams a day and suggest incorporating small amounts into your diet. Once you have been able to understand your individual response, you can slowly increase your dose.
It’s always important to consult your doctor before making significant changes to your diet.
Tips for Managing IBS
By prioritizing your diet, maintaining a healthy lifestyle, and managing stress levels, you too can take proactive steps toward managing and alleviating IBS symptoms naturally with ginger’s assistance.
Remember, every patient has specific symptoms and requirements, so finding the right approach for your individual needs is key.
Evinature
