For centuries, ginger, derived from the Zingiber officinale plant, has been a cornerstone of traditional medicine for its purported ability to soothe upset stomachs and quell nausea. This reputation has led to the modern-day popularity of ginger chews, a convenient and often tasty way to consume ginger. However, the question remains: are these sugary candies as effective as raw ginger root or concentrated capsules? The answer lies in understanding the active compounds in ginger, the concentration found in chews, and what scientific research has proven.
The Science of Ginger's Healing Properties
The primary bioactive compounds in ginger are gingerols and shogaols, which are responsible for its pungent flavor and therapeutic effects.
- Gingerols: Predominantly found in fresh ginger, gingerols are known for their powerful antioxidant and anti-inflammatory properties.
- Shogaols: These compounds are formed when ginger is dried or cooked, a process that converts gingerols into shogaols. Some research suggests shogaols may be even more potent than gingerols, particularly for certain conditions.
Ginger's anti-nausea mechanism is thought to involve its action on the gastrointestinal tract, promoting gastric motility and acting on serotonin receptors that trigger the sensation of nausea.
The Challenge with Ginger Chews
While ginger root is proven to contain these beneficial compounds, ginger chews are a different story. They are processed and mixed with other ingredients, primarily sugar. A study cited by ConsumerLab found that ginger chews contained the fewest active compounds compared to other ginger products tested. This means that the therapeutic potency is often diluted, and the concentration of beneficial gingerols and shogaols can vary significantly between brands. Furthermore, the high sugar content in many chews can counteract some of ginger's anti-inflammatory benefits and is a concern for those managing blood sugar or body weight.
Ginger Chews vs. Other Ginger Forms: A Comparison
| Feature | Ginger Chews | Ginger Capsules/Supplements | Fresh Ginger Root | Ginger Tea |
|---|---|---|---|---|
| Active Compound Potency | Often low and inconsistent due to processing and added sugar. | High concentration, often standardized for consistent dosage. | Highest concentration of gingerols, which convert to shogaols when dried or cooked. | Varies widely depending on preparation method; often less concentrated than supplements. |
| Best For... | Mild, occasional nausea or as a tasty treat with potential minor benefits. | Chronic or severe nausea (e.g., from chemotherapy or persistent morning sickness). | Culinary use and fresh, potent anti-inflammatory effects. | General digestive aid and soothing comfort for mild stomach upset. |
| Primary Concern | High sugar content, variable effectiveness, and risk of consuming excess calories. | Lack of regulation in the supplement industry; need to consult a doctor, especially if pregnant. | Strong, spicy flavor is not for everyone; requires preparation. | Inconsistent potency based on brewing; can have a milder effect. |
| Convenience | Highly convenient, can be carried anywhere. | Convenient for regular, consistent dosing. | Least convenient; requires preparation and is less portable. | Convenient for home or office, but not for on-the-go relief. |
What the Research Actually Says
Numerous studies have investigated the efficacy of ginger for various conditions, but often using concentrated extracts or capsules, not the candied chews.
Nausea and Vomiting
- Morning Sickness: Research confirms that ginger is an effective and safe alternative for pregnancy-related nausea. Many studies show it can reduce the severity, if not always the frequency, of nausea compared to placebo.
- Chemotherapy-Induced Nausea: Studies have shown mixed results. While some indicate benefits, others found no significant additional effect when used with standard anti-emetic medications.
- Motion Sickness: Evidence for ginger's effectiveness against motion sickness is generally weak. The mechanism of action is primarily digestive, and motion sickness is triggered by inner ear issues.
Other Potential Health Benefits
- Anti-inflammatory Effects: Gingerols and shogaols have been shown to have potent anti-inflammatory properties, which may help with conditions like osteoarthritis pain and menstrual cramps. Some studies even suggest ginger is as effective as certain over-the-counter pain relievers.
- Digestive Aid: Ginger has been shown to increase gastric emptying and help relieve gas and bloating, making it a powerful digestive aid. This is a core reason for its traditional use for stomach complaints.
- Antioxidant Properties: Ginger contains antioxidants that help combat oxidative stress in the body, potentially lowering the risk of chronic diseases.
So, Do Ginger Chews Actually Work?
For mild, occasional nausea or as a simple digestive aid, a ginger chew may provide some benefit, especially if the relief is partly psychological or comes from the act of chewing and the pungent flavor itself. However, for those seeking a reliable, high-potency dose of ginger for persistent or severe conditions, they are likely to be ineffective due to their low and inconsistent concentration of active compounds. Concentrated capsules, fresh ginger root, or strong ginger tea are better, more reliable options based on scientific evidence. It is also critical to consider the added sugar content in chews, which can have negative health implications when consumed regularly.
For a deeper dive into the science behind ginger's effects, a 2016 review published in Evidence-Based Complementary and Alternative Medicine offers an excellent analysis of ginger's use in nausea and vomiting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/
Final Recommendations
Ultimately, ginger chews are a palatable way to get a small amount of ginger, but they should not be viewed as a potent medical treatment. Anyone relying on ginger to manage a significant health issue should opt for a more concentrated form and consult a healthcare professional. For a satisfying, spicy-sweet treat that might take the edge off a minor stomach upset, a ginger chew is a fine choice, but its therapeutic value is far from guaranteed.
