Is Ginger Anti-Inflammatory? Health Benefits and When to Avoid Ginger
Medically reviewed by Allison Herries, RDNMedically reviewed by Allison Herries, RDNGinger comes from a flowering plant that originated in Southeast Asia. The popular spice has been used for medicinal purposes since ancient times and is also a common ingredient in many culinary dishes.Ginger can help with nausea, stomach problems, the common cold, inflammation, and more. Its antioxidant and anti-inflammatory properties may protect against cancer, neurological disorders, and other diseases.You can consume fresh, dried, or powdered ginger. Or, you can make ginger teas, oils, or juices. Some people take ginger supplements as a way to reap the possible health benefits.
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Ginger’s Anti-Inflammatory PropertiesGinger contains over 400 natural compounds, many of which act against inflammation. One review of more than 16 studies found that the chemicals in ginger have powerful anti-inflammatory properties.Chronic inflammation occurs when your body’s immune system is constantly overstimulated. It is a contributing factor to more than half of deaths worldwide and plays a role in the development of many different diseases, including:Autoimmune disordersCancersDiabetesGastrointestinal disordersHeart issuesLung diseasesMental illnessesNeurological problemsResearch suggests that ginger may affect many common inflammatory diseases.Other Health BenefitsReduces Gas and Improves DigestionGinger may improve digestion by helping food pass through your stomach more quickly. It may also alleviate symptoms such as bloating, constipation, cramping, and gas. One study found that ginger supplements can improve symptoms of functional dyspepsia, a common gastrointestinal disorder characterized by chronic indigestion.Relieves NauseaGinger may help relieve nausea. One review found that the spice can improve morning sickness in pregnant people and nausea in people who receive chemotherapy. Ginger has also been shown to prevent nausea and vomiting in people who undergo surgery. Researchers believe special compounds in ginger called gingerols and shogaols are responsible for its anti-nausea effect.Supports the Immune SystemGinger may have antimicrobial properties, which can help boost your immune system. Laboratory research shows ginger has higher antibacterial effects than antibiotics against the bacteria that cause strep throat. Some chew on fresh ginger root or add it to hot water to ease a sore throat.Relieves Pain and Sore MusclesGinger may help lessen pain and ease muscle soreness. In one study, people who took 4 grams (g) of a ginger supplement for five days noticed a delay in muscle soreness after intense exercise compared to those who took a placebo. Another review found that ginger may help lessen pain before or during a person’s menstrual period.Supports Cardiovascular HealthSome research suggests that ginger could protect your heart. The spice contains particular types of antioxidants called polyphenols, which may support heart health. One study found taking 4 g of ginger daily lowers the risk of high blood pressure (hypertension) by 8% and heart disease by 13%.Lowers Cancer RiskThe antioxidants in ginger may reduce cellular damage, which can lead to cancer. One review found that ginger may reduce a person’s risk of certain cancers, including:ColorectalGastricLiverPancreaticHowever, more research is needed to determine how effective the spice is in protecting against cancer.Nutrition and DosageGinger doesn’t provide a lot of calories, vitamins, or minerals. Five slices of ginger root contain only about 9 calories. Though the exact dosage of ginger for health purposes has not been determined, most research has included dosages between 170 milligrams (mg) or 1 g three to four times daily. Adults should not take more than 4 g of ginger daily. Pregnant women should not take more than 1 g per day.Who Should Avoid GingerGinger is safe for most people to consume, but some individuals should avoid it. The spice may not be suitable if you’re pregnant and close to giving birth, have a history of miscarriage, or experience vaginal bleeding during pregnancy. Additionally, people with blood-clotting disorders may not be able to take ginger, as higher doses of ginger can increase the risk of bleeding.Speak with your healthcare provider about taking ginger if you have any underlying conditions.Medication Interactions Ginger can interact with some medications. It may increase the risk of bleeding in people who take blood thinners, such as Jantoven (warfarin), aspirin, or others. Ginger should also be used with caution in people who take diabetes medications or antiplatelet drugs.Possible Side EffectsThough ginger is a natural spice, it can cause unwanted symptoms in some people, especially at higher doses.When ginger is taken in higher doses, it can lead to common side effects, such as:Abdominal pain or discomfortBelching (burping)DiarrheaHeartburnMouth and throat irritationIn rare cases, ginger can cause severe side effects, such as:Excessive bleedingGallstonesIrregular heartbeatLow blood pressure (hypotension)SummaryGinger is an anti-inflammatory spice that may offer health benefits. Some research suggests that it may improve digestive health, protect against disease, relieve pain, support the immune system, and more. However, more rigorous studies are needed to determine ginger's optimal dosage and precise effectiveness.You can sprinkle ginger into your favorite dishes or take a ginger supplement. Let your healthcare provider know before adding any supplement to your diet, including ginger. Read the original article on Verywell Health.
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