The tropical plant, whose formal name is Zingiber officinale, is a part of the rhizome family. And while it boasts gorgeous magenta flowers on top, it’s the root down below that delivers that warm, spicy flavor—not to mention loads of health benefits. “Ginger’s stomach-calming, anti-inflammatory effects have made it a go-to remedy for thousands of years to ease GI discomfort,” Jessica Cording, M.S., R.D., CDN, registered dietitian and health coach, told mbg. Asian cultures have long relied on dried ginger to soothe stomachaches, diarrhea, and nausea. What’s more, the spicy root can probably do more than you think. Here’s a look at the science-backed effects of ginger—and what taking it regularly can do for you: One study2 found that when people with chronic indigestion took ginger capsules after eating soup, their stomachs emptied around four minutes faster compared to when they didn’t have any ginger. For the biggest digestion boost, sip ginger tea or take ginger capsules before a meal, Miller recommends. That’s not all. Ginger’s nausea-fighting ability has been found to help pregnant women6 dealing with morning sickness too. Just don’t overdo it. While moderate amounts (up to 1 teaspoon of grated ginger) are considered safe during pregnancy, anecdotal reports suggest having more than that could increase the risk for pregnancy loss, says Joseph Feuerstein, M.D., associate professor of clinical medicine at Columbia University and director of integrative medicine at Stamford Hospital. If you’re thinking about taking ginger while pregnant, be sure to get the green light from your health care provider. That ability to fight viruses and bacteria could fortify your immune system against nasty bugs. For instance, one study suggests7 that sipping ginger tea could help fight the RSV virus, which often causes respiratory problems. But instead of treating ginger as nature’s ibuprofen, think of it more like a multivitamin. Since the root’s effects seem to be cumulative, you’ll reap bigger benefits for reduced joint and muscle pain by taking it daily, Feuerstein says. Findings also suggest13 that ginger’s antioxidant effects could play a role in protecting the brain against cognitive decline (like Alzheimer’s disease) and potentially fight certain cancers, including pancreatic14, breast15, ovarian16, and colorectal cancer17. One study12 of adults with type 2 diabetes found that a daily regimen of ginger powder led to a whopping 12 percent drop in their fasting blood sugar. It’s also been shown to lower blood sugar in women with gestational diabetes. Still, even small amounts of ginger might be a bad idea if you’re on certain medications or have health issues, says the NCCIH. Ginger might interact with blood thinners, and it could also increase the flow of bile, which could be bad for people with gallstone disease. And if you have heartburn or a sensitive stomach? Since ginger packs a spicy punch, you might also want to steer clear. Your best bet? Play it safe. If you’re thinking about taking ginger therapeutically, talk with your doctor first to make sure it’s the right move for you. And since ginger’s benefits seem to be cumulative, try making it a regular part of your diet instead of just having it once in a while. “I recommend taking it daily for its anti-inflammatory effects,” says Feuerstein. Try simmering 1 tablespoon peeled, finely chopped or grated ginger in 1½ cups of hot water for 15 minutes, then add a squeeze of fresh lemon juice and drink. “Heat aids in the extraction of active compounds, and acid can support bioavailability,” Miller explains.
