Here’s Everything to Know About the Health Benefits of Ginger

What are some of the health benefits of ginger?

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Ginger is generally safe to eat, but experts recommend limiting your intake of fresh ginger to no more than four grams (roughly two teaspoons) a day. Eating more than that can come with not-so-fun side effects like heartburn, indigestion, or diarrhea, Poulson says. It’s also possible that ginger can mess with certain medications, like blood thinners and diabetes or high blood pressure drugs. So to avoid any accidental interactions, make sure to chat with your doctor, she explains.

Reach for real ginger instead of a supplement.
You can find ginger in many shapes and forms. Think: fresh ginger root, ginger powder, dried ginger, and ginger tea, Dr. O’Brien says. No kind is “better” than another—just make sure that what you’re eating or drinking contains real ginger (and not fake extracts or artificial flavorings), she says.

Along that note, stick to whole food sources rather than ginger supplements, which aren’t regulated by the US Food and Drug Administration (meaning, there’s no guarantee that the pills contain what the bottle claims). Adding fresh ginger to your meals helps you take in an array of diverse nutritional benefits, from macronutrients like protein and fat to micronutrients like vitamins and minerals.

What are some easy ways to mix ginger into your meals?
It’s all about personal preference: Toss ginger into a soup, curry, or stir-fry, brew some for an iced tea, use it as the base for a marinade, or grate it onto noodles. The fragrant veggie has a spicy flavor, so it pairs well with seasonings like turmeric, cinnamon, and cumin. “Ginger is so versatile; you can eat it raw, cooked, or in sweet or savory dishes,” Poulson says.

Need some inspo for the next time you’re in the kitchen? Read on for a few ginger recipes to help you get started.


Laura Wright via The First Mess 1 Sticky Ginger Tempeh With Coconut Rice from The First Mess Ginger shines in this dish and adds spicy notes to tempeh, a plant-based protein. Serve this meaty alternative on top of a bed of fluffy coconut rice. Bonus: You can batch-cook enough of it to last a few days. Get the recipe here.

Sonja Overhiser via A Couple Cooks 2 Ginger Dressing from A Couple Cooks To calm the spicy ginger in this vinaigrette, try blending it with rice vinegar, mustard, oil, and honey to add some sweet and sour flavors. Then pour it on a hearty salad or use it as a marinade for grilled chicken or salmon. Get the recipe here.

Maryanne Cabrera via The Little Epicurean 3 Balsamic Ginger Soba Noodles from The Little Epicurean To amp up the flavor of your next noodle dish, consider this sauce that combines balsamic, ginger, hoisin, Sriracha, and sesame oil. The result is a sweet, tangy, and spicy dressing to pour over some soba—just add your favorite toppings, like grated carrots, edamame, and tofu, to make it extra satisfying. Get the recipe here.

Shanika Graham-White via Orchids and Sweet Tea 4 Carrot Ginger Citrus Turmeric Juice from Orchids + Sweet Tea Sure, ginger may help with menstrual pain, but sometimes you want something a little more refreshing than hot tea when you’re feeling crampy. Enter: this vibrant juice, which combines carrots, ginger, turmeric, and citrus. It’s just as hydrating as it is delicious. Get the recipe here.

Lisa Kitahara via Okonomi Kitchen 5 Ginger Milk Pudding from Okonomi Kitchen Ginger is the star of this three-ingredient dessert, while soy milk and sugar play supporting roles and add sweetness and creaminess. Get the recipe here.

Caroline Phelps via Pickled Plum 6 Honey Ginger Tofu Stir Fry from Pickled Plum When dinner only takes 20 minutes, it leaves time for you to do other things, like tidy up your pantry or do laundry. This quick, flavorful stir-fry combines tofu, garlic, green beans, ginger, and a sweet-and-spicy sauce. Get the recipe here.

Maryanne Cabrera via The Little Epicurean 7 Ginger Peach Limeade from The Little Epicurean What happens when you mix sweet peaches, tart lime juice, and spicy ginger? You get a well-balanced drink that’s perfect when you’re in the mood for a thirst quencher. Get the recipe here.

Sonja Overhiser via A Couple Cooks 8 Carrot Ginger Soup from A Couple Cooks Ginger is an excellent staple in soups because it complements warm, fall flavors like carrots and pumpkin. So if you’re in the mood for a bowl of something comforting, try blending the spicy root vegetables together. Thanks to the coconut milk, you’ll end up with a deliciously creamy result. Get the recipe here.

Laura Wright via The First Mess 9 Sweet Potato and Broccoli Rabe Sheet Pan Dinner With Ginger Peanut Sauce from The First Mess You’ll want to pour this sauce on everything: Its tasty combo of creamy peanut butter, ginger, fresh lime juice, and tamari sauce is both spicy and comforting. Try it on roasted sweet potatoes and broccoli for an easy dinner. Get the recipe here.
Ginger Lime Hummus
Sonja Overhiser via A Couple Cooks 10 Ginger Lime Hummus from A Couple Cooks The next time you make homemade hummus, try tossing in some fresh ginger to give it a spicy and vibrant flavor. Then comes the fun part: dipping your favorite vegetables or chips into the spread. Get the recipe here.
Spinach Banana and Ginger Smoothie
Laura Wright via The First Mess 11 Spinach, Banana, and Ginger Smoothie from The First Mess Mornings can be busy, but this quick and delicious smoothie—a refreshing combo of crisp spinach, ripe bananas, and spicy ginger—takes only five minutes. If you’re short on time, pour it into an insulated tumbler to enjoy on-the-go. Get the recipe here. Related: The Best Potassium-Rich Foods to Support Your Heart and Muscles 51 Cozy Sweet Potato Recipes That’ll Put You in the Fall Spirit 15 High-Protein Plant-Based Breakfast Ideas That Will Fill You Up
When you were a kid, you might have sipped ginger ale to help ease motion sickness or swirled it into your chicken noodle soup to soothe an upset stomach. For centuries, the root vegetable has been used as a home remedy for lots of health issues, ranging from digestive problems to arthritis pain, research shows. But how many of the purported health benefits of ginger are actually backed by science? Could adding it to your tea and stir-fries really provide more than a flavor boost?

SELF spoke with several nutrition experts to understand which health benefits of ginger are legit, what’s behind its supposed effects, and how to add it to your meals.

Ginger is linked to a whole host of wellness perks, and they’re usually traced to gingerol and shogaol, natural compounds in the root vegetable that have antioxidant and anti-inflammatory properties, Kimberly O’Brien, PhD, a professor of human nutrition at Cornell University in Ithaca, New York, tells SELF.

Sounds like a mouthful, right? Let’s break it down: Antioxidants help protect your body against oxidative stress, a super nuanced process that experts believe contributes to the development of certain diseases, as SELF previously reported. Meanwhile, anti-inflammatories can help alleviate aches, soreness, and discomfort, Noa Benjo Vassallo, RDN, CDN, a New York-based registered dietitian, tells SELF—as well as reduce chronic inflammation inside your body, which can play a role in the development and flare-ups of many chronic conditions.

This combo may explain why ginger has been linked to cardiovascular benefits (like lower blood pressure and cholesterol levels, as well as a decreased risk of heart disease in general), pain relief (for conditions like arthritis or even period cramps), and better digestion, Brittany Poulson, RDN, founder of Your Choice Nutrition, tells SELF.

Then there’s ginger’s most famous perk: Its ability to quell your queasiness. Research backs this benefit, Poulson says. For example, a 2019 review of 10 studies published in Cancer Nursing confirmed that powder and capsules of ginger extract—in amounts roughly on par with what experts recommend eating daily in your meals (more on that later!)—can reduce nausea and vomiting. And ginger can significantly improve that gotta-hurl feeling in pregnant people with morning sickness, too, according to a 2014 review in the Nutrition Journal. The reason? Ginger speeds up your gastric motility, or how quickly food moves through your gastrointestinal