If you have ever sipped ginger tea to calm an upset stomach, you already know this root has something special to offer. Ginger has been a cornerstone of plant medicine for more than 2,000 years, used across East Asian Medicine, Ayurveda and folk healing traditions on every inhabited continent.
Ginger root is the underground rhizome, although technically a stem, not a true root, of the tropical plant Zingiber officinale, a member of the Zingiberaceae family that also includes turmeric and cardamom. The part we eat and supplement with is the fleshy, knobby rhizome harvested after about 8-10 months of growth.
What makes ginger therapeutically interesting is its dense collection of bioactive compounds. Ginger contains over 60 active constituents, broadly divided into volatile aromatic compounds and non-volatile pungent compounds. The most studied non-volatile group includes gingerols (dominant in fresh ginger), shogaols (formed when ginger is dried or heated), paradols, and zingerone. Among these, 6-gingerol and 6-shogaol are the most pharmacologically active, responsible for ginger’s anti-inflammatory, antioxidant, and prokinetic properties.
Ginger can stimulate the growth of healthy gut bacteria and have a positive effect on bowel movements . The essential oils and pungent substances it contains can inhibit unfavorable intestinal bacteria and viruses and has an anti-inflammatory and antioxidant effect. Ginger can also help with digestive complaints such as diarrhea, constipation, cramps in the gastrointestinal tract, a feeling of fullness or nausea . However, caution should be exercised if you have a hypersensitive stomach, as ginger can have the opposite effect in such cases and promote diarrhea or cramps.
There are many known benefits of ginger and through extensive research, scientists have discovered that the benefits can be overlapping.
1. Improved Gastric Motility – One of ginger’s best-supported effects is its ability to speed up gastric emptying, the rate at which food moves from the stomach into the small intestine. Gingerol influences enzymes like trypsin and pancreatic lipase, and stimulates antral contractions that propel food forward. Research published in a systematic review in Food Science and Nutrition found that a ginger extract equivalent to 2g of rhizome twice daily significantly increased gastrointestinal motility compared to placebo. For people who struggle with slow digestion, bloating after meals or a feeling of food “sitting” in the stomach, this effect can be meaningfully helpful.
2. Reduction of Gas, Bloating and Indigestion – Ginger acts as a carminative, a compound that helps expel trapped gas from the digestive tract and relaxes intestinal cramping. It has been shown to decrease pressure on the lower esophageal sphincter, reduce dyspepsia (uncomfortable indigestion), and ease flatulence and bloating. A 2023 double-blind, placebo-controlled trial published in The Journal of Nutrition found a statistically significant improvement in indigestion symptoms among participants supplementing with ginger root powder, even in a short 14-day intervention period.
3. Nausea Relief – Ginger’s antiemetic (anti-nausea) properties are among its most robustly proven benefits. It is widely recognized as effective for pregnancy-related nausea and vomiting, post-surgical nausea and chemotherapy-induced nausea. Its mechanism involves interaction with serotonin receptors in the gut lining and central nervous system, helping to regulate the vomiting reflex. This same mechanism is relevant to digestive comfort more broadly.
4. Anti-Inflammatory Effects in the Gut – Chronic low-grade inflammation is a driver of many gastrointestinal conditions, including inflammatory bowel disease, leaky gut and functional GI disorders. Gingerols and shogaols inhibit pro-inflammatory pathways, reducing inflammatory cytokine production in the gut lining. A 2024 systematic review in the Journal of Health, Population and Nutrition noted that ginger’s anti-inflammatory and antioxidant properties may also help modulate gut microbiota composition in ways that reduce intestinal inflammation tied to metabolic disorders.
5. Gut Microbiome Modulation – Emerging research suggests ginger may selectively alter the bacterial communities in the gut. A randomized controlled trial published in Frontiers in Microbiology showed that short-term ginger juice supplementation influenced gut microbiota composition in healthy adults. A separate 2023 clinical trial found that ginger root powder supplementation also increased the relative abundance of certain beneficial bacterial groups.
Based on the reasons listed above, it would seem that everyone should be using ginger. But there are some situations where ginger can be contraindicated. For instance, people taking blood thinners need to be careful with the dosage of ginger because it can also thin the blood, making you more susceptible to bleeding or injury. Also pregnant women, diabetics and those suffering from gallstones need to be mindful of the dosage. Too much ginger can lead to problems with all of these conditions.
Obviously, ginger is a wonderful herb to utilize. But as with any herb, it is not a cure all and it isn’t perfect for everyone. If you’re considering ginger as a supplement, it’s always good to work with a practitioner who is familiar with all aspects of the herb. And if you’re struggling with overall gut health, consider setting up an appointment to see what East Asian Medicine has to offer.