Ginger is packed with health benefits! Thanks to its anti-inflammatory and anti-nausea properties, it might help with weight loss, arthritis pain, menstrual discomfort, and more.
This flavorful root comes from a flowering plant native to Southeast Asia. It’s part of the same family as turmeric, cardamom, and galangal. While it’s often called “ginger root,” the part we use is actually the rhizome (underground stem).
You can enjoy ginger in many forms—fresh, dried, powdered, or even as an oil or juice. It’s a popular ingredient in cooking, home remedies, and even cosmetics.
11 Science-Backed Health Benefits of Ginger
1. Powerful Medicinal Properties
Ginger has been used in traditional medicine for centuries to aid digestion, fight nausea, and even combat colds and flu. Its unique taste and fragrance come from natural oils, especially gingerol—the compound responsible for many of its health benefits. Research shows gingerol has strong anti-inflammatory and antioxidant effects, which may help reduce oxidative stress in the body.
2. Eases Nausea and Morning Sickness
Ginger is well-known for helping with nausea, including morning sickness during pregnancy. It can also ease nausea from surgery or chemotherapy. While generally safe, pregnant women should check with a doctor before taking large amounts.
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3. May Aid Weight Loss
Some studies suggest ginger can support weight loss by reducing inflammation and improving metabolism. A 2019 review found that ginger supplements helped reduce body weight and waist-to-hip ratios in overweight individuals.
4. Helps with Osteoarthritis
Ginger may help relieve joint pain and stiffness caused by osteoarthritis. Research shows that taking 0.5–1 gram of ginger daily for a few weeks can reduce pain in people with knee osteoarthritis. However, some people stopped using it due to its strong taste or mild stomach upset.
5. May Lower Blood Sugar and Improve Heart Health
Some studies suggest ginger may have anti-diabetic effects. In one study, people with type 2 diabetes who took ginger supplements had lower fasting blood sugar and improved long-term blood sugar control. More research is needed, but early findings are promising.
6. Supports Digestion and Eases Indigestion
Ginger may help food move through the stomach more efficiently, reducing bloating and discomfort. Studies show it can be effective for managing indigestion, especially when combined with artichoke extract.
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7. May Reduce Menstrual Pain
Ginger has been found to help with period pain. Some research even suggests it can be as effective as over-the-counter pain relievers like ibuprofen.
8. Can Help Lower Cholesterol
High LDL (“bad”) cholesterol is linked to heart disease, but ginger might help. A 2022 review found that ginger consumption significantly reduced LDL cholesterol and triglycerides while boosting HDL (“good”) cholesterol.
9. Might Reduce Cancer Risk
Ginger’s antioxidants may help protect against certain cancers, especially those affecting the digestive system. Some studies suggest gingerol and other compounds in ginger could slow the growth of colorectal, pancreatic, and liver cancer cells, though more human research is needed.
10. May Boost Brain Function and Protect Against Alzheimer’s
Oxidative stress and chronic inflammation are believed to contribute to brain aging and diseases like Alzheimer’s. Some research suggests ginger’s antioxidants could help reduce brain inflammation and support cognitive function.
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11. Fights Infections
Ginger has natural antimicrobial properties, meaning it can help fight bacteria and fungi. Lab studies show it may be effective against common infections, including those caused by E. coli and Candida albicans.
Possible Side Effects
For most people, ginger is safe when consumed in moderation. However, large amounts might cause mild side effects like stomach discomfort, heartburn, diarrhea, or throat irritation. Pregnant and breastfeeding individuals should consult a doctor before using ginger in high doses.
