Ginger is a common spice used in culinary adventures, but also maintains a potent identity as an anti-nausea aid. It has claimed this title for centuries in Traditional Chinese Medicine, Ayurvedic healing practices, and other ancient medical practices. Even the current scientific establishment often recommends ginger in place of drug-based alternatives, as the potency of this root supercedes its pharmacological peers.
The active ingredient, gingerol, is known to upregulate digestive processes, increase gut motility, and support the nervous system connections with the gut. It’s generally safe in moderation, with many options for ways to consume it. Thirsty? Take your pick of ginger beer or a fresh cup of tea. Hungry? Throw some ginger into your favorite dish. Got a sweet tooth? Enjoy ginger candy.
No matter how you consume it, this versatile plant has racked up points in every naturopath’s and dietician’s book for combating nausea and vomiting, and enhancing digestion in patients with gut disorders.
Reduce Digestive Inflammation
Chronic inflammation is at the core of many gut disorders, including Crohn’s disease, ulcerative colitis, and gastritis. Ginger contains a class of compounds called gingerols and shogaols, which have been shown to inhibit pro-inflammatory cytokines and reduce oxidative stress. Studies suggest ginger can help reduce inflammatory markers like TNF-α and IL-6, supporting its role as a natural anti-inflammatory agent. For individuals with Crohn’s disease or other inflammatory conditions, incorporating ginger may help calm the gut lining and promote long-term healing.
Stimulate Digestive Enzymes
Ginger acts as a natural stimulant for digestive enzymes, including lipase and amylase, which help break down fats and carbohydrates. By enhancing enzymatic activity, ginger supports efficient digestion and reduces the likelihood of undigested food fermenting in the gut—a common source of gas, bloating, and discomfort. This makes ginger particularly helpful for those with sluggish digestion or functional GI disorders.
Reduce Bloating and Gas
One of the best known qualities of ginger is that it reduces bloating and gas. Bloating and gas can be caused by a number of different causes, including dysbiosis of the gut bacteria and dysfunctional peristaltic movement (wave-like motion in your gut) that doesn’t break down food efficiently. Ginger eases the digestive burden and stimulates enzymes to improve breakdown of materials in the gut.
Regulates Gut Microbiota
A balanced microbiome is key to digestive health, and ginger may offer subtle yet meaningful support in maintaining this equilibrium. Research shows ginger has mild antimicrobial properties that can help suppress pathogenic bacteria without harming beneficial strains. Additionally, its prebiotic-like effects may encourage the growth of good bacteria like Lactobacillus and Bifidobacterium, helping to restore gut homeostasis in people with dysbiosis or post-antibiotic gut disruption.
Speeds up Gastric Emptying
Slow gastric emptying, also known as gastroparesis, can lead to bloating, reflux, and discomfort after meals. Ginger accelerates gastric emptying by enhancing muscular contractions of the stomach, allowing food to move more efficiently into the small intestine. For individuals struggling with indigestion or meal-related bloating, a small dose of ginger before or after meals may ease symptoms significantly.
Balances Gut Motility
Whether you’re dealing with constipation or diarrhea, ginger’s adaptogenic qualities help regulate gut motility. In cases of sluggish bowels, it gently stimulates peristalsis—the wave-like muscle contractions that move food through the digestive tract. In hyperactive bowels, such as in diarrhea-predominant IBS, ginger helps calm and coordinate the rhythm of contractions, reducing urgency and cramping.
Ginger for IBS
Irritable Bowel Syndrome (IBS) involves a combination of altered motility, gut-brain axis dysregulation, and heightened visceral sensitivity. Ginger has shown promise in addressing all three areas. Clinical trials report that ginger supplementation can reduce IBS symptoms, including abdominal pain, bloating, and irregular bowel habits. Its antispasmodic properties ease muscle contractions, while its anti-nausea and motility-regulating effects make it an ideal herbal support for IBS management.
Ginger for Diverticulosis
Diverticulosis involves small pouches forming in the colon wall, often accompanied by bloating, cramping, and digestive discomfort. While dietary fiber remains the cornerstone of prevention and management, ginger can provide additional support by reducing low-grade inflammation and improving bowel regularity. Its carminative and spasmolytic effects can help soothe discomfort during flare-ups or digestive irregularities.
Ginger for IBD
Inflammatory Bowel Disease (IBD), encompassing both Crohn’s disease and ulcerative colitis, is marked by immune-driven inflammation of the gastrointestinal tract. Though ginger is not a replacement for clinical treatment, it can be used adjunctively to help reduce inflammation and support digestion. In animal studies, ginger extracts have been shown to reduce colon inflammation and protect the intestinal lining from oxidative stress. It may also aid in managing nausea and appetite loss during flares or medication cycles.
How to Use Ginger for Digestion
There are many ways to incorporate ginger into your daily routine.
-
- Tea: Fresh ginger root steeped in hot water is ideal for calming the stomach and easing nausea.
- Capsules or extracts: For clinical-grade support, standardized supplements offer a more concentrated dose of gingerol.
- Fresh ginger: Add grated ginger to soups, stir-fries, or smoothies for both flavor and function.
- Crystallized or candied ginger: A convenient on-the-go option for travel or nausea relief.
For therapeutic use, studies often use 500–1000 mg of ginger extract per day, typically divided into 2–3 doses.
Side Effects and Dosage
Ginger is generally safe when consumed in moderate doses. Mild side effects may include heartburn, mouth irritation, or diarrhea—especially in high doses. It’s recommended to start with small amounts and observe how your body responds. Pregnant individuals and those on blood thinners should consult their healthcare provider before supplementing with ginger, as it may influence clotting.
Summer Pitocchelli-Schwartzman
