Ginger has been used to improve digestion for centuries. Ginger or Zingiber officinale is a very multi-faceted herb that can be used to spice up your food.
While ginger tastes lovely, it also improves your well-being. Regarding digestion, it assists the gut move food through your intestinal tract so that it doesn’t remain in the stomach and ferment, which can cause pain and bloat.
So, we are going to discuss is ginger good for gut health.
Let’s start now with an introduction to ginger.
Ginger: A Medicinal Treasure!
The medicinal properties and oily resin found in the root of the ginger plant contain numerous bioactive substances like gingerols and shogaols. This is why ginger has been extensively used over the years as a treatment for all ailments that affect the entire body, like nausea, bloating, inflammation, pain, and many more.
It is no surprise that ginger is a potent herb.
Did you know that it’s considered to be an anti-inflammatory, anti-fungal, anti-bacterial, and antioxidant?
It is a genuinely all-in-one treatment and superfood with power!
There are many reasons to incorporate ginger into their routines. I strongly advocate including ginger in the routine of those suffering from GI discomfort and trying to get their digestive system back in order.
Ginger tea is a fantastic method to incorporate more ginger into your diet. Slice a few pieces of fresh ginger, pour boiling water over it, and you’ll have your perfect tea made of ginger. For a bit, cut a lemon or sweeten the drink with honey.
It’s easy to include ginger in your diet. It provides a zesty, spicy flavor to many dishes and is excellent for stir-fries soups and broths, curry, and fruit juices.
Is Ginger Good for Gut Health?
No matter what stage you’re in on your autoimmune and gut journey securing and soothing the integrity of your gut lining is our primary concern. Although there are numerous ways to heal the gut, the process of reducing inflammation of the tissue and villi is the primary area we should be focusing on.
Ginger could be an ideal supplement to your wellness routine if you suffer from active autoimmunity, Celiac disease, leaky gut, or other conditions that cause inflammation.
According to a study published in the Journal of Food Science and Nutrition, many studies have investigated ginger’s effects on the gasses produced in the intestinal tract during digestion. The study recommends that the enzymes in ginger helps break up and expel these gases to provide relief from any discomfort. In addition, the research shows that ginger may help increase movement through the digestive tract, suggesting that it may relieve or prevent constipation.
Ginger also appears to have beneficial effects on the enzyme pancreatic lipase, which aids digestion in the small intestine.
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Ginger and Gut Health: Benefits of Ginger
Following are some of the benefits of ginger:
Soothes the Gut Lining
Ginger enhances the level of prostaglandins, hormone-like substances in the body. They fight inflammation and also protect and help heal your gut’s lining.
Lowers the risk of villi inflammation
Ginger assists in the healing process of the gut when it is in the healing stage by decreasing the inflammation as well as oxidative stress inside the villi. Villi perform an essential role in our body, getting nutrients in food.
Ginger supports the digestive enzymes in the stomach that help to break down food and aid in good digestion. So, you can say goodbye to gas, bloating, and stomach pain.
Protects against toxins
Ginger plant has been proven to shield the gut from contaminants, including alcohol, environmental pollutants, and chemicals. Regular consumption of ginger can help to prevent non-alcoholic fatty liver disease.
Removes pathogens and other Toxins
Pathogens can be dangerous to our health, so it is essential to recognize and eliminate any present in our bodies. Ginger is an excellent remedy to cleanse the body of various contaminants like heavy metals and the radiation of exposure to bacteria and fungi.
Reduces Vomiting and Nausea
Ginger can reduce nausea and vomiting by blocking excess levels of serotonin as well as activation of the vagus nerve, each of these is linked with nausea. Adding ginger to your diet can alleviate morning sickness for pregnant women and even lessen the adverse side effects of chemotherapy.
Wear and tear on cells
Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers grow too high.
It helps to lessen gastric flatulence, bloating, colic IBS, and poor digestion because it increases the digestive acids and secretions, thereby aiding the digestion of food and absorption of nutrients and their assimilation.
Blood Glucose Support
One study showed that ginger reduces fasting blood sugar for people with diabetes and increases HbAc1.
Reduces Arthritic Inflammation and Pain
Ginger is an excellent remedy for osteoarthritis, rheumatoid arthritis, or any form of rheumatism that includes muscle pain and soreness caused by exercise due to its anti-inflammatory qualities.
Cold Hands & Feet and Poor Circulation
Because of its stimulating and warming properties, Ginger can aid in treating to alleviate cold feet and hands because of improved blood flow to the extremities. Additionally, it can help in the treatment of Raynaud’s Disease.
You don’t have to worry about cramps! Ginger can aid in reducing the pain of menstrual dysmenorrhea spasmodically and is also taken for endometriosis because of its anti-inflammatory and analgesic properties.
Upper Respiratory Infections
Ginger is excellent for supporting the immune system in the fight against the common cold and other viral illnesses. It helps reduce the symptoms of nasal congestion, coughs, and sore throats.
Lung Disease and Infections
Asthma can be treated by ginger. These compounds aid in boosting the immune system, clear mucus, and ease inflammation in the airways.
If your head is hurting, it could be beneficial in relieving migraines and headaches due to its anti-inflammatory effects. Ginger can also help safeguard memory, enhance the brain’s function, and decrease brain injury, as evidenced in animal studies.
Ginger has been shown to protect against prostate, colorectal, and liver cancer.
Some animal studies show that ginger could hinder H.pylori stomach infections, which can decrease the incidence of cancers in the gastrointestinal tract, including gastric ulcers and stomach ulcers. Ginger also has the potential to fight against the bacteria that cause periodontal disease.
Multi-drug Resistance Pathogens
Ginger can have powerful anti-bacterial properties against multiple pathogens in the clinical setting and may be utilized to prevent drug-resistant microbial diseases.
Does Ginger Help Repair Leaky Gut?
What can we do with ginger to treat leaky gut? A leaky gut is usually caused by inflammation, deficiency of nutrients, or an improper acid-base balance. This causes an increase in intestinal permeability.
Ginger is believed to decrease irritation within the digestive tract, which can help reduce heartburn symptoms.
In addition to enhancing digestion processes and decreasing inflammation, ginger can help heal leaky gut.
How to Add More Ginger to Your Diet?
Ginger can be used in various forms, including fresh, dried, pickled, powdered, or candied. You can include it in your dishes, bone broth, and smoothies. It’s beautiful in stir-fry, sushi, mixed into dressing, seasoned with sweet vinegar, and utilized in baking. My favorite way to consume it is tea.
Ginger tea is a unique healing beverage and is the best method to integrate it into your diet that is healing your gut. It is possible to add additional spices, for example, cinnamon, to provide extra blood sugar support that can increase the sensitivity to insulin, or turmeric, which is rich in curcumin and gives an additional anti-inflammatory punch.
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How to Prepare an Anti-inflammatory Ginger Tea for Gut Health?
Making a healthy and fresh ginger tea is much easier than you think. Sipping warming ginger throughout the day offers numerous health benefits to the digestive system. This article will help you make the ginger tea to ensure that you can drink fresh ginger to heal your gut.
- Find organic, fresh ginger roots at the nearby health food retailer, farmer’s market, or grocery shop.
- Two” slices of freshly cut ginger and remove the skin. Put the entire piece of ginger into a bowl, or chop it up into the cups.
- Add 8-12 oz. of hot water that has been filtered. Allow 5 minutes to cool before drinking.
How Much Ginger Should You Have per Day?
The studies show excellent results when people consume only one teaspoon of ginger daily after a few weeks (PRO TIP one serving fresh ginger root comparable to about 1TBSP).
Ginger tea is generally considered safe and has minimal interactions, but the mechanism of action is often misunderstood. People taking blood thinners are advised to limit consumption to less than 4g per day to avoid the risk of bleeding. Also, people must always consult their doctor before drinking ginger tea daily.
Additionally, expecting or breastfeeding women should limit their consumption to under 2 grams daily. As with all herbs drinking excessive amounts of a suitable substance is possible and could result in heartburn, diarrhea, or mouth irritation.
How to Use Ginger for Gut Health?
Ginger tea is the best way to reap the maximum benefits of ginger. Drinking it early in the morning before breakfast or coffee is recommended. You can also add the fresh juice of a lemon (from a 1-inch wedge) and 1 teaspoon of apple cider vinegar. These foods aid in balancing your pH level, alkalizing your body, and enhancing the breakdown of the food you consume all day. This powerful combination stimulates the natural enzymes and gastric juices to promote optimal digestion and absorption of nutrients.
After drinking your first cup early in the day, drink only the hot water and ginger before lunch and dinner to reduce digestion and balance stomach acid.
If you’re suffering from constant gas, bloating as well as arthritic pain, chemotherapy side effects, PMS, or morning sickness, you may want to think about drinking ginger tea all day long between meals.
Frequently Asked Questions
What can ginger do to your insides?
Ginger is an excellent source of antioxidants, substances that help to prevent damage and stress to the DNA of your body. They could support your body’s fight against chronic diseases such as hypertension, coronary disease, and lung diseases and aid in healthy aging.
Do you think ginger can irritate the stomach?
Digestive effects: The National Center for Complementary and Integrative Health (NCCIH) notes that ginger can cause stomach pain. Gas, bloating and Diarrhea.
Can ginger help reduce the inflammation of the gut?
Other active ingredients found naturally in ginger are 6-gingerol as well as 6-shogaol. Research conducted in the past has revealed that these substances can prevent inflammation, oxidation, and cancer. It is these components that are also the reason ginger is effective against nausea as well as other digestive disorders.
How much ginger can you safely consume daily?
You can safely consume 3-4 grams of ginger a day. It is safe for you to consume regularly, but experts recommend limiting your intake to 3-4 grams daily — limit yourself to 1 gram a day when you’re expecting. More than six grams daily triggers stomach problems like diarrhea, heartburn, and reflux.
Does ginger cause stomach acid to rise?
Ginger is an excellent source of antioxidants and other chemicals that can offer a variety of medical advantages. The phenolic compounds in ginger are believed to soothe gastrointestinal irritation and reduce gastric contractions. This means ginger may lower the risk of releasing acid from your stomach to your esophagus.
How long will you wait for ginger to be effective within your body?
It required 12.3 hours for stomachs to empty in those who took ginger. This was 16.1 minutes in people who took a placebo. These effects were also observed in people who do not have digestion.
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Scientific Studies and References
- Journal of Food Science and Nutrition
- Frontiers in Microbiology
- McCrea CE, West SG, Kris-Etherton PM, Lambert JD, Gaugler TL, Teeter DL, Sauder KA, Gu Y, Glisan SL, Skulas-Ray AC. Effects of culinary spices and psychological stress on postprandial lipemia and lipase activity: results of a randomized crossover study and in vitro experiments. J Transl Med. 2015 Jan 16;13:7. doi: 10.1186/s12967-014-0360-5. PMID: 25592751; PMCID: PMC4322464.
- World Journal of Gastroenterology
- Zick SM, Turgeon DK, Vareed SK, Ruffin MT, Litzinger AJ, Wright BD, Alrawi S, Normolle DP, Djuric Z, Brenner DE. Phase II study of the effects of ginger root extract on eicosanoids in colon mucosa in people at normal risk for colorectal cancer. Cancer Prev Res (Phila). 2011 Nov;4(11):1929-37. doi: 10.1158/1940-6207.CAPR-11-0224. Epub 2011 Oct 11. PMID: 21990307; PMCID: PMC3208778.