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Ginger

Also: adrak (Hindi) · shēngjiāng (Mandarin) · Zingiber officinale

A warming root with the best-studied link to nausea in pregnancy of any kitchen spice.

Overall evidence

Evidence level: Moderate evidence

Graded on the nausea-in-pregnancy research, which is the most consistent. Other popular claims are weaker or not supported.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

Fresh ginger
Photo: HaJunkiyada, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

The underground stem (rhizome) of Zingiber officinale, used fresh, dried and ground, pickled or candied. Its heat comes from gingerols, which turn into milder shogaols when ginger is dried or cooked.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • India (Ayurvedic home cooking)

    Fresh ginger is crushed into masala chai and dals, and a sliver with salt and lemon is a familiar before-meal appetiser.

  • China

    Ginger slices simmered with brown sugar make a warming winter drink, and ginger is paired with fish and seafood to balance flavour.

  • Caribbean and West Africa

    Fiery fresh-ginger drinks such as ginger beer are served at celebrations and given for an unsettled stomach.

What the research says

Each claim graded on its own evidence.

  • Ginger and nausea in pregnancy

    Evidence level: Moderate evidence

    NCCIH reports that research shows ginger may be helpful for nausea and vomiting associated with pregnancy. Most studies used ginger supplements, not food.[1]

  • Ginger and nausea from chemotherapy or surgery

    Evidence level: Limited or early evidence

    It is uncertain whether ginger adds anything to standard anti-sickness medicines; the results so far do not settle the question.[1]

  • Ginger and motion sickness

    Evidence level: Evidence against

    Most studies of motion sickness have not found ginger helpful.[1]

  • Ginger and knee osteoarthritis

    Evidence level: Limited or early evidence

    Oral ginger supplements may help knee osteoarthritis symptoms, but much of the research has been of poor quality.[1]

In food amounts

In cooking, ginger is used by the thumb-sized piece or the teaspoon of ground spice. Studies mostly used measured supplement capsules, so their amounts do not translate directly to a recipe.

We describe everyday cooking amounts only, never supplement doses.

Safety

Pregnancy and breastfeeding
Ginger supplements in pregnancy may be safe, but check with your midwife, doctor or pharmacist before taking them. Little is known about safety while breastfeeding.[1]
Medicines
If you take any regular medicine, including blood thinners, ask your pharmacist before taking ginger supplements: some herbs and medicines interact.[1]
General
Ginger can cause heartburn, stomach discomfort, diarrhoea or mouth irritation in some people.[1]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Ginger — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with ginger

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