Ginger, the Root Remedy

Ginger is a plant from tropical regions, similar to turmeric, and grows underground. Its stem puts out lateral shoots called a rhizome, which give it the look of a cute tiny asymmetrical tree.

Ginger is a natural remedy most commonly known to reduce nausea, especially during pregnancy, after surgery, or during chemotherapy. This anti-nausea effect is also paired with its ability to help reduce diarrhea, flatulence, and loss of appetite – all beneficial for irritable bowel syndrome (IBS).¹

Ginger for IBS

Within the ginger root, you will find phenolic compounds called gingerol and shogaol, a type of plant nutrients. These compounds are the antioxidant and inflammatory powerhouses. They also have antispasmodic effects that can help reduce abdominal pain and cramping.¹

Ginger can influence gastric emptying and gut motility. It can also decrease acid in the stomach. In a large review of the literature, ginger was found effective in a majority of studies. These studies examined digestive function, colorectal cancer risk, and anti-inflammatory functions.^1,2

Although more trials are needed to understand ginger's role in IBS, since it's a tasty and healthy addition to a diet, I recommend that my clients give it a try! Like any food with IBS, monitor and track whether you tolerate it.

If ginger doesn't work for your IBS, it still has numerous health benefits.¹

Recommended ginger amount

It's important to talk to a healthcare provider before starting or stopping any treatment. The US Food and Drug Administration (FDA) considers ginger root to be generally safe with an approved daily intake recommendation of up to 4 grams.³

Ginger side effects

While ginger is generally deemed to be safe, it can have some minor side effects in some peopl. These may include heartburn, gas, diarrhea, and abdominal discomfort. Also, there is concern that ginger may interact with anticoagulants. For more information, speak with your doctor about how ginger may affect the medicines you take.³

Ginger supplements

If you don't like the taste, you can try a 1 gram supplement to see if it helps you with smooth muscle spasms and digestion. I recommend consumerlab.com to evaluate safe brands of supplements. It is always good to work with a registered dietitian nutritionist who has additional resources and knowledge to evaluate safe brands.

Ginger in daily life

Quick ginger prep:

• Use the back of a spoon or a paring knife to get around the grooves, and scrape the peel off the ginger.
• Having a hard time finely chopping ginger? Use a microplane or grater to get the perfect shreds of ginger.

Boosting flavor:

• Looking for some subtle added flavor for your dishes? Grate in some ginger to mashed sweet potatoes or other root veggies for a delicious sweet and spicy side.
• Try homemade ginger tea. Add a slice of ginger into a saucepan with water, and simmer for 5 minutes. Add a fresh sweet squeeze of Meyer lemon and/or raw honey for a soothing yet delicious drink.
• Think beyond savory dishes – use crystallized ginger for a spicy kick to a sweet dessert.
• For an adventurous drink, add ½ teaspoon grated ginger in your smoothie.
• Try a comforting bowl of chicken ginger broth. Add 1 pound of chicken bones, a 4-inch knob of ginger, ½ teaspoon ground turmeric, and 2 cloves of garlic in a pot with 1 gallon of water. Simmer for 1 hour and then strain. Serve hot.
• Sour, spicy, sweet pickled ginger is not just for sushi or sashimi. Sprinkling some pickled ginger on salads or in sandwiches adds a great tangy bite.
• Ginger is a great addition to a stir-fry. It pairs well with vegetables like broccoli, broccolini (my favorite!), carrots, water chestnuts, and mushrooms. The longer you cook ginger, the milder it will taste. For a spicier stir-fry, add grated ginger toward the end of the cooking time.
• Store extra ginger that's about to go bad in the freezer. Grate it and place it in ice cube trays. When ready to use, pop out the ginger cube and add to stir-fries, soups, stocks, or smoothies.
• Try these tasty ginger recipes: Ginger Broccolini, Melon Salad with Ginger, and Soy Ginger Glazed Salmon.