Long before ginger earned a place on spice racks around the world, it was prized in Ayurvedic and Chinese medicine for easing everything from nausea and the common cold to digestive issues and arthritis.¹

More recently, modern research has proven what the ancient healers knew all along: Ginger has potent active compounds that truly make it deserving of “superfood” status.

Compounds such as gingerols (found mainly in fresh ginger) and zingerone (formed when ginger is dried) are responsible for ginger’s anti-inflammatory, antioxidant, and digestive properties.²

Among its many uses, ginger is best studied as a remedy for nausea, vomiting, and motion sickness. Systematic reviews and meta-analyses support ginger’s ability to safely reduce nausea^5,6 and vomiting severity in various settings.⁶

For example, ginger has been found to reduce chemotherapy-induced nausea and vomiting in cancer patients and to alleviate pregnancy-related nausea and vomiting.²

It is also effective for post-operative nausea, with one review showing that taking 1 gram of ginger per day was more effective at preventing post-operative nausea and vomiting than a placebo.³

In fact, in a clinical trial that compared ginger root to metoclopramide, a commonly prescribed anti-nausea medication, ginger’s effects were comparable to metoclopramide for treating post-operative nausea.⁷ In other words, ginger performed similarly to the standard anti-nausea drug.

It is also beneficial for chronic indigestion. In a 12-week study, 480 mg/day of steamed ginger extract significantly improved symptoms of functional dyspepsia—including pain, indigestion, reflux, constipation—and enhanced overall quality of life compared to placebo.⁹

One way ginger helps support digestive health is by increasing gastric motility.⁸ This means it speeds up how quickly food moves through the stomach into the intestines so that it doesn’t linger and cause bloating or discomfort. It also modulates serotonin signaling in the gut, which helps calm the nerve signals that trigger nausea and the vomiting reflex.⁴

You can easily incorporate ginger into your diet by adding it to stir-fries, soups, or smoothies. For a soothing ginger tea, slice about a one-inch piece of ginger root, simmer it in water (the longer it simmers, the stronger the tea), and then strain through a fine mesh sieve. Add lemon slices and honey to taste.

References

1. Crichton M, Davidson AR, Innerarity C, et al. Orally consumed ginger and human health: an umbrella review. Am J Clin Nutr. 2022 Jun 7;115(6):1511-27.
2. Pázmándi K, Szöllősi AG, Fekete T. The “root” causes behind the anti-inflammatory actions of ginger compounds in immune cells. Front Immunol. 2024;15:1400956.
3. Chaiyakunapruk N, Kitikannakorn N, Nathisuwan S, et al. The efficacy of ginger for the prevention of postoperative nausea and vomiting: a meta-analysis. Am J Obstet Gynecol. 2006 Jan;194(1):95-9.
4. Walstab J, Kruger D, Stark T, et al. Ginger and its pungent constituents non-competitively inhibit activation of human recombinant and native 5-HT3 receptors of enteric neurons. Neurogastroenterol Motil. 2013 May;25(5):439-47, e302.
5. Paudel KR, Orent J, Penela OG. Pharmacological properties of ginger (Zingiber officinale): what do meta-analyses say? a systematic review. Front Pharmacol. 2025;16:1619655.
6. Li Z, Wu J, Song J, et al. Ginger for treating nausea and vomiting: an overview of systematic reviews and meta-analyses. Int J Food Sci Nutr. 2024 Mar;75(2):122-33.
7. Bone ME, Wilkinson DJ, Young JR, et al. Ginger root--a new antiemetic. The effect of ginger root on postoperative nausea and vomiting after major gynaecological surgery. Anaesthesia. 1990 Aug;45(8):669-71.
8. Hu ML, Rayner CK, Wu KL, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011 Jan 7;17(1):105-10.
9. Baek HI, Ha NR, Kim C, et al. Efficacy and safety of steamed ginger extract for gastric health: a randomized, double-blind, placebo-controlled multi-center clinical trial. Food Funct. 2025 Sep 15;16(18):7316-29.