Discover the ancient secrets of ginger, a powerhouse spice and medicinal root used for centuries to improve digestive health. Packed with bioactive compounds like gingerols and shogaols, ginger offers a natural remedy for nausea, bloating, and digestive discomfort. Scientific studies confirm ginger’s ability to enhance digestion, ease gastrointestinal issues, and even reduce inflammation. Whether you’re seeking relief from irritable bowel syndrome or want to boost your digestive function, ginger’s healing properties make it an essential addition to your wellness routine.
1. Introduction
Ginger has been used in South Asian countries for centuries to promote digestion and gastrointestinal health. The research study aimed to summarize comprehensive research on its effects on digestive health. Numerous preclinical studies have shown that ginger promotes digestion, gastric emptying, and intestinal transit. Clinical studies have also provided adequate evidence of the effects of ginger on digestive health disorders like nausea, vomiting, dyspepsia, and irritable bowel syndrome [1]. Traditionally, ginger is regarded as a digestive aid with carminative effects, which promotes the expulsion of gas from the intestine, thus preventing bloating and gastric distension [2]. Ginger, the rhizome of the flowering plant Zingiber officinale, is native to Southeast Asia, India, and China. It is widely used as a popular spice in many cuisines worldwide and is also one of the most commonly used herbal remedies. The beneficial effects of ginger on gastrointestinal health were well documented centuries ago in South Asian traditional medicine called Ayurveda.
The intake of ginger improves a range of digestive functions and helps treat various gastrointestinal disorders, such as dyspepsia, nausea, vomiting, and irritable bowel syndrome. Various methods including network pharmacology, pharmacokinetic studies, and gene expression profiling were used to elucidate the precise mechanism of ginger action in promoting digestion and treating gastrointestinal disorders. Ginger is a member of the Zingiberaceae family of flowering plants. Ginger root, or ginger rhizome, is widely used as a spice around the world. Ginger is also one of the most commonly used herbal medicines. According to traditional Chinese medicine (TCM), ginger has warm and spicy properties and enters the stomach and spleen meridians. Ginger, used fresh or dry, has been long recognized for stimulating digestion and preventing or treating nausea, vomiting, coughs, and common colds. In Western herbal medicine, ginger is classified as a warming herb to improve circulation, “wind” (bloating) and “cold” (diarrhea) conditions, excessive mucus, and nausea.
2. Historical Uses of Ginger
Ginger, scientifically known as Zingiber officinale Roscoe, is widely used as both a spice and herbal medicine. Its rhizome is the most widely used part, both as a spice and in herbal preparations. Its sharp taste has made ginger an essential ingredient in cuisines around the world. Natural ginger is used for culinary purposes as well as for flavoring cakes, drinks, meats and sushi, however dried ginger is indicated for ailments of the digestive system [2]. The first description of its culinary application dates back to Roman times in the 4th century and it was even mentioned in medieval nutrition treatises (called Gingerbread). It has a stimulating effect on the gastrointestinal tract but excessive use can cause heartburn and irritation of the mouth.
The rhizome of Zingiber officinale has been used as a dietary supplement since 2000 B.C. according to ancient Indian manuscript records. Belonging to the family Zingiberaceae, the ginger rhizome is known as the important components of food. Even today in traditional practice it is used to treat heart problems; massive use is in stomach upset, diarrhea, headaches, nausea, etc. and other uses include the promotion of bile from the gall bladder, joints pain reduction in arthritis, asthma, heart and lung diseases; cough and cold relieving, throat infections, remedial for menses removal, stoppage of post-delivery blood, removal of warts and corns [3]. Interestingly, the use of ginger in curing colic in horses and cattle and as an antiseptic in olden days is also mentioned in the literature. In both the Chinese and Japanese systems of medicine, fresh ginger is used for its warming properties, coughs and nausea remedy, warm infusion to relieve cough accompanied by colds, vomiting and as abortive; whereas dried ginger is indicated for ailments of the digestive system. Ginger is frequently prescribed as tea outside of meals for indigestion, as a warming and stimulant tea, increasing blood circulation and sense of well-being.
3. Chemical Composition of Ginger
Ginger (Zingiber officinale Rose) ranks among the leading medicinal herbs widely used since antiquity in folk medicine to treat various diseases and infections. According to the World Health Organization (WHO), it is pivotal to develop medicines from traditional medicine systems. Healing properties of ginger have been attributed to its constituent compounds affectionately called the secondary metabolites. Ginger rhizome possesses a wide array of bioactive compounds including phenolic compounds (gingerols, shogaols, and paradols), terpenoids, carbohydrates, lipids and organosulfur compounds [2]. The fresh rhizome has the highest concentration of gingerols. Upon processing, such as drying, roasting, steaming, or fermentation, more pungent shogaols are formed. Gingerols, shogaols, and their derivatives are either phenolic compounds or terpenoids possessing various therapeutic properties [4].
4. Digestive Health Benefits of Ginger
Aside from being a common kitchen spice, ginger extracts and isolates have been used to enhance the flavor of food as well as for medicinal purposes for thousands of years. The well-known traditional use of ginger, with Zingiber officinale Roscoe as the source, is as a warming herb to dispel wind-cold for a variety of conditions including cold and flu, gastrointestinal distress, and other ailments such as arthritis or muscle soreness [4].
Most of ginger’s biological effects are mediated by the stimulation or inhibition of certain biochemical processes in the gastrointestinal (GI) tract and CNS tissues. Beneficial influences of ginger on the GI tract go beyond its antiemetic effects and include a variety of other actions on digestion and motility, luminal secretions, gastric mucosa, and chemosensitivity of the gastrointestinal system as well as interorgan regulators of GI activity [1]. Attempts have also been made to study the spasmolytic effects of ginger fraction and its active constituents.
5. Anti-Inflammatory Effects of Ginger
[5]. Recent research has described ginger’s anti-inflammatory properties due to the modulation of the immune response during the cellular phase. This mechanism takes place at the beginning of inflammation, where an uncontrolled inflammatory process could lead to serious problems. Ginger’s bioactive compounds have been shown to have an analgesic, and anti-inflammatory effect on this mechanism, significantly inhibiting the COX2 and LOX pathways and, therefore, preventing the beginning of arachidonic acid metabolism, the basis of an inflammatory response. Ginger’s anti-inflammatory effect is treatable and could be a valuable aid in pregnancies and similar conditions, managing the infestation of all stages, from acute to chronic, successfully. In a trial carried on patients suffering from osteoarthritis, oral supplements with ginger were given during six weeks. The trial confirmed ginger’s effectiveness as a pain reliever and anti-inflammatory compound, also confirming ginger’s specificity to the COX2 enzyme [6].
6. Ginger as an Antioxidant
Ginger was found to have antioxidant activity. The polyphenolic components of ginger, such as gingerol and shogaol, were revealed to be highly effective in scavenging free radicals which contributed to preventing oxidative stress-induced diseases, especially neurodegenerative diseases. Ginger phenolic extracts improved significantly the ability to scavenge free radical 2,2-diphenyl-1-picrylhydrazyl hydrate (DPPH) and hydroxyl radicals. The observed percent scavenging of hydroxyl radical, DPPH radical, and superoxide radical for 85% ethanol extract of ginger was 94.36, 93.22, and 73.10%, respectively. Moreover, ginger and its bioactive compounds exhibited antioxidant activity via the Nrf2 signaling pathway [4]. Nrf2 was a transcription factor and inhibitor of redox-sensitive signal pathway regulating a battery of antioxidant enzymes and cytoprotective proteins. These proteins included superoxide dismutase, catalase, glutathione peroxidase, heme oxygenase-1, and glutathione S-transferase. Usually, Nrf2 was sequestered in the cytoplasm, ubiquitinated, and degraded via proteasome pathway in normoxia. Under oxidative stress, Nrf2 accumulated in the nucleus and activated cellular antioxidant defense system by binding to the antioxidant response element in the promoter region of target genes. Studies indicated that phenolic compounds from herbs significantly improved Nrf2 activity and up-regulated downstream antioxidant enzymes. The protective effect of ginger extracts on oxidative stress-induced cell injury and the involvement of Nrf2 and its target genes in this process was examined. Ginger extracts prevented H2O2- and t-BHP-induced oxidative damage in human hepatic L02 cells. The protective effects of ginger extracts were associated with stimulation of cellular antioxidant defense system via Nrf2 pathway. In conclusion, ginger was effective for protection against oxidative stress-induced damage to cellular macromolecules and foodstuff through antioxidant activity.
7. Ginger in Traditional Medicine
Ginger has been used in traditional medicine for thousands of years across different cultures, including Ayurveda, Traditional Chinese Medicine, and Unani System of Medicine. In Ayurveda, ginger is considered a warming herb that increases Pitta dosha and is used to treat gastrointestinal disorders, respiratory diseases, and heart problems [3]. Traditional Chinese Medicine classifies ginger as a pungent and warm herb that strengthens the stomach, promotes digestion, and treats respiratory diseases. It is used in herbal formulations for gastrointestinal upsets and coughs during childhood. Ginger is also used in the Unani System of Medicine for various ailments, including nausea, flatulence, and muscle cramps, and as a remedy for colds and fevers [2].
The rhizome of ginger is the principal part and is a highly reputed herb for its aroma and flavor, used as a spice, condiment, and food preservative. It is a common ingredient in most of the spice mixtures and curries, and the pickles, sauces, and drinks prepared from ginger are popular across the world. The dried rhizome, known as “saunth” in Hindi, is an important ingredient of masalas and spice mixtures used in food preparations to enhance flavors and reduce the pungency of certain spices. Ginger oil extracted from the rhizome is used as a flavoring and fragrant agent in food, perfumery, confectionary, and cosmetic industries and is also used in aromatherapy. Ginger is also used as a herbal remedy, tonic, stimulant, and diaphoretic and has antifungal, antiviral, antibacterial, carminative, expectorant, analgesic, and anti-inflammatory activities.
8. Modern Applications of Ginger in Medicine
In the recent years, there has been an increasing interest in the exploration and application of medicinal plants in modern healthcare practices. This has also led to a contemporary utilization of ginger in healthcare practices. Among the medicinal plants, ginger has received special attention because of its wide range of health benefits and diverse population of bioactive compounds. It is either taken as a herbal tea or applied in food preparations as a spice. Ginger has been endorsed by the World Health Organization (WHO) for use in several medical applications. For instance, remedies containing ginger rhizome have been used since ancient times in various medical systems such as oriental medicine, Indian Ayurvedic practices, and Islamic traditional medicine. Such remedies served as druges for controlling and treating various ailments including respiratory tract infection, nausea, stomach gas, vomiting, cough, arthritis, and inflammation. After gaining popularity in folk medicine, ginger was later adopted by modern medical systems and it is now widely sold as food supplements [2].
With the advent of contemporary medicinal techniques, ginger has been integrated in several modern medical interventions worldwide. At present, ginger in the form of food additives, complementary and alternative therapy, herbal medicine, and products in traditional medicine are widely used [1]. Of these, the concern in the development of standardized formulations of ginger containing bioactive gingerol, zingerone and shogaol for the treatment of various ailments is paramount. One of such health related active component of ginger is oleoresin ginger which is a viscous lipophilic extract of ginger and is considered responsible for the pungency of ginger. Leyka GZ is an oleoresin ginger product which is made using the extraction technology based on high processing temperature under controlled conditions. After its introduction in the market, it has been consumed by a large population of different countries as a dietary supplement. With such credibility and need in the health sector, this article has been written to provide a brief overview of the scientific evidences available on ginger and its bioactive compounds along with its impact on worldwide population.
9. Ginger in Culinary Uses
Ginger is a versatile ingredient in numerous culinary traditions worldwide. It is an important spice in Asian cuisine and is widely used in confectionery. Ginger has a strong and unique flavor that combines citrusy and peppery sensations. The pungency of ginger rhizome is contributed by a class of compounds known as gingerols, which are converted into shogaols on drying. The zingerone compound gives cooked ginger a milder taste. Due to the preparation and usage method—which may involve drying, pickling, parboiling, or cooking—ginger exhibits various flavors, scents, and food qualities [2]. Ginger has long been incorporated into the food culture of various nations to guard against the ‘coldness’ of raw meat. In Indian homes, a paste of ginger, turmeric, and salt is used to wash the meat, and the seasoning of ginger in food is common in Japan. For the Chinese, ginger is indispensable as raw or dried slices, pickles, or fried strips to supplement green vegetables, seafood, meat, and poultry. In Indonesian cooking, ginger is essential to seasoning more than half of the foods [3]. In Western cooking, ginger is commonly used in cakes, biscuits, ale, and wine to impart an astringent taste and spicy scents. As an important spice, ginger can exert both health impacts and flavor enhancement on food products. More importantly, ginger is also widely consumed as dietary supplements in health or dietary products.
Ginger can enhance the flavor of foods and beverages through aroma, pungency, and astringency according to its preparation forms. Ginger spice exhibits a unique ginger scent associated with the co-occurrences of zingerone, gingerol, and α-zingiberene, which can attract customers. The pungency of ginger is characteristic and is mainly attributed to the presence of [(2E)-4-hydroxy-3-(6-gingerol)] and [(2E)-4-hydroxy-3-(6-shogaol) alkyl]-methanesulfonic acids. The spiciness of ginger is manifested in different levels and types due to the dissipation mode and matrixes of food systems. However, it is well understood that pungent compounds could give rise to irritation of the oral cavity by stimulating taste buds. To balance the peppery feeling, ginger is usually combined with sweet or sour taste including sugar, honey, vinegar, etc., which are highly appreciated by consumers. Ginger can exert antioxidant activity and prolong the shelf-life of fried products and reheated frying oils. Ginger supplements with a fish meal diet may reduce the negative influence of heat stress and improve the growth performance of European sea bass. Moreover, ginger is also important in fermented food products such as gingersnap, honey, beverage, beer, and wine, which can enhance flavor, enrichment of functional components, and probiotic viability. The diverse culinary uses of ginger demonstrate its tremendous gastronomic value while contributing to various cultural characteristics.
10. How to Incorporate Ginger into Your Diet
There are plenty of creative and easy ways to incorporate more ginger into your meals. Here’s how:
- Fresh Ginger Root: Slice fresh ginger with a knife and breathe in the heavenly scent. Add slices to stir-fry vegetables for an extra flavor boost. Make a ginger-flavored syrup, pour it over fruit salad, cakes, or pancakes, or blend with soda water for a fresh ginger ale. Grate ginger and add it to baked goods, from ginger biscuits to apple pie.
- Dried Ginger: Sprinkle dried ginger on baked apples, gingerbread, apple crumble, or yogurt. Brew with cinnamon and black tea for a warming beverage.
- Ginger Tea: Drink ginger tea to help with digestion after meals. Grate pea-sized amounts of fresh ginger into boiling water, or use dried ginger. Brew with mint or lemon for added flavor.
- Ginger Drinks: Blend ginger with lime juice and soda water for a refreshing drink, or mix with gin or vodka for a cocktail. Add ginger and honey to boiling water and sip it for warmth in winter.
- Ginger Preserves: Use ginger preserves with fresh fruit and yogurt for breakfast. Dip them in dark chocolate for an afternoon treat. Ginger preserves pair well with cheese, especially Cheddar or blue-cheese varieties.
- Pickled Ginger: Use pickled ginger with sushi, salad, vegetables, rice, or spicy dishes. Its acidity can offset the heat of chilies.
- Ginger Oil: Use ginger oil as a salad dressing, mixed with vinegar and soy sauce. Pour it over cooked vegetables.
These creative ways to incorporate ginger demonstrate its versatility and adaptability to all types of cooking and cuisines [7] ; [2].
11. Potential Side Effects and Precautions
Ginger consumption is generally considered safe, and there is no evidence suggesting its association with adverse events [8]. The most notable concerns with ginger consumption arise in the context of anticoagulation and gastroesophageal reflux diseases. Ginger consumption is not appropriate for individuals with platelet disorders due to its effect of reducing platelet aggregation through inhibiting thromboxane A2 formation and cyclooxygenase-1 expression. Populations taking anticoagulant medications including aspirin, warfarin, and clopidogrel, should be cautious of ginger consumption, especially in higher doses as there is evidence suggesting adverse effects from medicinal ginger products. Because anti-platelet agents and ginger have similar mechanisms of action, combined use may place individuals at an enhanced risk for bleeding. Pregnant women on blood-thinning medications may also need to consult their physicians before ginger supplementation. Furthermore, ginger consumption is not indicated for populations prone to gastroesophageal reflux disease as heartburn was a reported side effect in the majority of primary studies. The majority of adverse events from ginger consumption were mild, including heartburn, upset stomach, diarrhea, and belching. These align with similar adverse events associated with non-steroidal anti-inflammatory drugs (NSAIDs).
12. Ginger Supplements: Are They Effective?
Ginger is a beloved spice around the world, and it has been known for medicinal properties for centuries. However, with intriguing claims and a plethora of ginger supplements on the market, what does the science say about ginger’s effectiveness in supplement form?
According to a recent umbrella review of research on orally consumed ginger and human health, there’s a convincing body of evidence that in humans, ginger conferred analgesic, metabolic, and gastrointestinal therapeutic effects on a range of health conditions [8]. This umbrella review was conducted to collate the evidence found in systematic reviews assessing the role of orally consumed ginger in humans across 11 health conditions. Of the 11 health conditions explored in this review, only those where meta-analysis was conducted are briefly summarized here. Nausea and vomiting due to seasickness, post-operative nausea and vomiting, and nausea and vomiting in pregnancy are all indicative of a beneficial effect of ginger. However, with a standardized mean difference of only −0.10 [-0.24, 0.05], the clinical significance of this finding is questionable. Importantly, all trials included concomitant lifestyle, dietary, or pharmacological interventions and, therefore, a causal relationship cannot be established [2].
13. Conclusion and Future Research Directions
Orally consumed ginger was found to be safe and confer therapeutic effects on human health and well-being [9]. The greatest confidence in effect was for antiemetic effects in pregnant women, analgesic effects in osteoarthritis, and glycemic control. Ginger was also associated with an improvement in symptoms and biomarkers of pain in populations with dysmenorrhea; metabolic conditions in terms of improving blood pressure and weight management; and gastrointestinal issues, namely postoperative nausea and chemotherapy-induced vomiting. There was substantial heterogeneity and poor reporting of ginger interventions; however, doses of 0.5–3.0 g/d in capsule form administered for up to 3 mo duration was found to be optimal across most outcomes. Future RCTs and dose-dependent trials with adequate sample sizes and standardized ginger products are warranted to better inform and standardize routine clinical prescription [8].
References:
[1] M. Nikkhah Bodagh, I. Maleki, and A. Hekmatdoost, “Ginger in gastrointestinal disorders: A systematic review of clinical trials,” 2018. ncbi.nlm.nih.gov
[2] J. Zagórska, L. Czernicka-Boś, W. Kukula-Koch, R. Szalak et al., “Impact of Thermal Processing on the Composition of Secondary Metabolites of Ginger Rhizome—A Review,” 2022. ncbi.nlm.nih.gov
[3] M. Sharifi-Rad, E. Maria Varoni, B. Salehi, J. Sharifi-Rad et al., “Plants of the Genus Zingiber as a Source of Bioactive Phytochemicals: From Tradition to Pharmacy,” 2017. ncbi.nlm.nih.gov
[4] Q. Q. Mao, X. Y. Xu, S. Y. Cao, R. Y. Gan et al., “Bioactive Compounds and Bioactivities of Ginger (Zingiber officinale Roscoe),” 2019. ncbi.nlm.nih.gov
[5] P. Ballester, B. Cerdá, R. Arcusa, J. Marhuenda et al., “Effect of Ginger on Inflammatory Diseases,” 2022. ncbi.nlm.nih.gov
[6] I. Bischoff-Kont and R. Fürst, “Benefits of Ginger and Its Constituent 6-Shogaol in Inhibiting Inflammatory Processes,” 2021. ncbi.nlm.nih.gov
[7] S. Liang Ooi, S. Cheon Pak, R. Campbell, and A. Manoharan, “Polyphenol-Rich Ginger (Zingiber officinale) for Iron Deficiency Anaemia and Other Clinical Entities Associated with Altered Iron Metabolism,” 2022. ncbi.nlm.nih.gov
[8] M. Crichton, A. R Davidson, C. Innerarity, W. Marx et al., “Orally consumed ginger and human health: an umbrella review,” 2022. ncbi.nlm.nih.gov
[9] N. Hoang Anh, S. Jo Kim, N. Phuoc Long, J. Eun Min et al., “Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials,” 2020. ncbi.nlm.nih.gov