Ginger can reduce diarrhea, nausea, support digestion, and should not be consumed in excess of 4 grams per day.
Ginger is a good source of antioxidants, with anti-inflammatory, antibacterial, and antiviral properties. However, it does not provide significant amounts of vitamins, minerals, or calories. According to the United States Department of Agriculture, two teaspoons of ginger only provide 4 calories and no significant amount of nutrients.
Ginger has been used in cooking and medicine since ancient times. It is a popular home remedy for nausea, stomach pain, and other health issues. The Food and Drug Administration (FDA) considers ginger root safe, recommending a daily intake not exceeding 4 grams. However, the FDA does not recommend ginger supplements.
Most studies on ginger have examined doses ranging from 250 milligrams (mg) to one gram, taken 1-4 times a day. A study by the National Nutrition Research Institute and Food Technology of Iran in 2018 found that enzymes in ginger can break down and eliminate gas in the intestines, reducing discomfort. Ginger helps enhance movement through the digestive tract, reducing or preventing constipation. It may also positively affect pancreatic lipase enzymes, aiding digestion in the small intestine.
A 2020 review from the College of Pharmacy at Seoul National University and the Faculty of Medicine at the National University of Ho Chi Minh City indicated that ginger may help reduce morning sickness and nausea following cancer treatment. A 2016 review from Spain showed that two compounds, gingerols and shogaols, have a fragrant aroma and may be effective in preventing nausea and vomiting. However, the amounts of these compounds can vary depending on the type of ginger. According to researchers, dried ginger, followed by fresh ginger and ginger tea, has the highest concentration of gingerol.
Ginger tea can soothe digestive disorders. (Image: Freepik)
Ginger is safe and well-tolerated, with low risks associated for individuals with stomach pain or diarrhea. If diarrhea subsides after taking 0.5 grams of ginger, there is no need to increase the dosage. Like other natural remedies, ginger is not a definitive treatment for digestive issues and cannot replace medication. Severe diarrhea can lead to dehydration, and patients should seek medical attention promptly.
Ginger may have various benefits for reducing diarrhea, such as alleviating morning sickness, motion sickness, and food poisoning. A meta-analysis involving 576 adults with cancer found that taking doses of 0.5 grams and one gram of ginger was most effective in reducing nausea.
The best way to consume ginger is in its natural form, and a popular method is to drink ginger tea. You can buy ginger juice or ginger tea at stores or make it at home. Choose fresh ginger, peel 1.5 teaspoons of it, boil 4 cups of water, and add the ginger to the water. Then, turn off the heat and let the ginger steep for about 5-10 minutes, strain the liquid, and discard the ginger. You can wait for the liquid to cool or refrigerate it to enjoy later.
Ginger has a pungent taste; you can add honey or lemon to enhance the flavor and make it easier to drink. In addition to its benefits for the digestive system, ginger can also reduce inflammation, alleviate pain, support cardiovascular health, and lower cancer risk… However, before adding ginger to your diet or taking ginger supplements, especially for pregnant or breastfeeding women and those with a history of food allergies, it is advisable to consult a doctor. Some supplements may interact with medications.
You may want to start with one gram of ginger or less per day and gradually increase the dosage, carefully monitoring symptoms and checking for any side effects.
