What does ginger do for the body? A guide to its nutritional and health benefits

November 2, 2025 •

4 min read

For centuries, ginger has been a staple in traditional medicine, and modern science confirms many of its health claims. So, what does ginger do for the body? It provides a potent dose of anti-inflammatory and antioxidant compounds, offering benefits that range from digestive relief to immune support.

Quick Summary

Ginger contains powerful bioactive compounds like gingerol and shogaol that offer anti-inflammatory, antioxidant, and anti-nausea effects. It helps soothe digestive discomfort, supports weight management, and may contribute to better metabolic health by influencing blood sugar and cholesterol levels.

Key Points

Reduces Inflammation and Oxidative Stress: Gingerols and shogaols in ginger powerfully inhibit pro-inflammatory enzymes and act as potent antioxidants, helping to protect cells and reduce chronic inflammation.
Soothes Nausea and Digestive Issues: Ginger is a well-established remedy for various types of nausea, including morning sickness, motion sickness, and post-operative nausea, and aids digestion by promoting gastric emptying.
Supports Metabolic and Weight Management Goals: Some evidence suggests ginger can help regulate blood sugar, lower cholesterol, and assist in weight loss by boosting metabolism and increasing satiety.
Eases Pain Naturally: Its analgesic properties make it effective for reducing menstrual pain and exercise-induced muscle soreness, offering a natural alternative to some over-the-counter pain medications.
Boosts Immune System Function: With its antimicrobial and anti-inflammatory effects, ginger helps strengthen the immune system and support the body's response to infections and illnesses.
Consider Form and Consumption: The concentration of beneficial compounds differs between fresh, dried, and cooked ginger. Fresh ginger has more gingerol, while dried ginger has more pungent shogaols, and moderate consumption is generally recommended to avoid potential side effects.

Ginger (Zingiber officinale) is more than just a pungent spice used in cooking; its medicinal properties have been revered for thousands of years in cultures worldwide. The therapeutic effects are primarily attributed to its bioactive compounds, with gingerol being the most prominent in fresh ginger, while shogaols become more concentrated when ginger is dried. These compounds are responsible for its spicy flavor and numerous health advantages.

Powerful Anti-inflammatory and Antioxidant Effects

Chronic inflammation and oxidative stress are major contributors to many long-term health issues. Ginger’s ability to combat these processes is one of its most impressive benefits. Research shows that gingerols and shogaols inhibit the production of pro-inflammatory cytokines and enzymes, such as COX-2. This anti-inflammatory action has been studied for its potential to help manage conditions like osteoarthritis and rheumatoid arthritis, offering a natural way to reduce pain and stiffness. Furthermore, ginger is packed with antioxidants that neutralize harmful free radicals, protecting cells from damage.

Soothing Digestive Discomfort and Nausea

One of the most well-known traditional uses of ginger is for treating stomach ailments. Modern studies have consistently validated its effectiveness, showing it can significantly reduce nausea and vomiting.

Commonly relieved conditions include:

Morning Sickness: It is a safe and effective remedy for pregnancy-related nausea, with several studies showing positive results. (It is recommended to consult a doctor before use, especially during pregnancy).
Motion Sickness: It can help alleviate feelings of nausea associated with travel.
Chemotherapy-related Nausea: While evidence is mixed, some patients find that ginger can help take the edge off post-treatment nausea.
General Indigestion: By encouraging efficient gastric emptying and stimulating digestive juices, ginger can relieve bloating, gas, and general stomach upset.

Potential Benefits for Metabolic Health

Managing blood sugar and cholesterol are crucial for preventing chronic diseases. Some research suggests ginger may play a supportive role in this area. A 2022 meta-analysis found that ginger supplementation significantly reduced fasting blood sugar and HbA1c levels in people with type 2 diabetes. Other studies have also noted its potential to lower LDL (“bad”) cholesterol and triglycerides while potentially increasing HDL (“good”) cholesterol. However, results can be inconsistent, and ginger should not replace prescribed medications.

Supporting Weight Management Efforts

Emerging research indicates that ginger may contribute to weight loss and management. Several mechanisms are thought to be at play.

How ginger supports weight management:

Increases Thermogenesis: The compounds in ginger have thermogenic properties, meaning they help the body generate heat and burn calories more efficiently.
Boosts Satiety: Studies have shown that ginger consumption can promote feelings of fullness, which may lead to reduced overall calorie intake.
Improved Metabolism: Its anti-inflammatory and antioxidant properties can help reduce inflammation and oxidative stress, which are often associated with obesity.

Easing Pain and Supporting Immunity

Beyond its digestive benefits, ginger also offers relief from certain types of pain and helps bolster the body's natural defenses. For menstrual cramps (dysmenorrhea), studies have found ginger to be as effective as some NSAIDs in reducing pain. It has also been shown to help with exercise-induced muscle soreness. The antimicrobial, antioxidant, and anti-inflammatory properties of ginger all contribute to a stronger immune system, helping the body fight off various bacteria and viruses.

Fresh vs. Dried Ginger: A Comparison

When choosing ginger, it's helpful to know the differences in their chemical composition and typical uses.


Feature	Fresh Ginger	Dried Ginger (Powder)
Key Compound	Higher concentration of gingerols.	Higher concentration of shogaols.
Pungency	Less pungent; offers a fresher, spicier taste.	More pungent; about twice as strong as fresh.
Flavor Profile	Citrusy and spicy.	Warmer and more peppery.
Best For	Nausea relief, respiratory issues, stir-fries, and teas.	Digestion, anti-inflammatory benefits, baking, and capsule supplements.
Antioxidant Content	Contains antioxidants, but drying concentrates them.	Higher antioxidant content due to the drying process.

How to Incorporate Ginger into Your Diet

Adding ginger to your daily routine can be simple and delicious. Remember that a little can be sufficient.

Easy ways to enjoy ginger:

Ginger Tea: Steep fresh, sliced ginger in hot water for 5-10 minutes. Add lemon and honey to taste.
Smoothies: Grate or blend a small piece of fresh ginger into your morning smoothie for a spicy kick.
Culinary Dishes: Add finely chopped fresh ginger to curries, stir-fries, or marinades. Use dried, powdered ginger in baked goods like cookies and cakes.
Ginger Shots: Create a concentrated shot with ginger, turmeric, and lemon for a potent, immune-boosting dose.

Precautions and Considerations

While generally safe, consumption of large amounts of ginger can cause mild side effects like heartburn, gas, and stomach upset. Those with certain medical conditions should exercise caution. Ginger's natural blood-thinning properties can interact with anticoagulant medications, and it may affect blood pressure and blood sugar levels. It is important to consult a healthcare provider before using ginger as a supplement, especially if you are on medication, have a heart condition, or are pregnant.

Conclusion

In summary, ginger offers a wide range of nutritional and health benefits, making it a valuable addition to a balanced diet. Its potent anti-inflammatory and antioxidant properties help protect the body at a cellular level, while its well-documented effects on digestion and nausea provide immediate relief for many. From supporting metabolic health and weight management to easing pain and boosting immunity, ginger's versatility and therapeutic potential are clear. Whether used fresh, dried, or as a supplement, this ancient spice continues to prove its worth in modern nutrition.

Johns Hopkins Medicine - Ginger Benefits

Frequently Asked Questions

The primary active compound in fresh ginger is gingerol. When ginger is dried or heated, gingerols can be converted into shogaols and zingerone, which also have medicinal properties.

Both fresh and dried ginger offer distinct benefits. Fresh ginger contains higher levels of gingerols and is often preferred for nausea relief, while dried ginger contains higher concentrations of shogaols, which may have stronger anti-inflammatory effects.

Yes, consuming large amounts of ginger (generally over several grams) can potentially lead to mild side effects such as heartburn, gas, stomach upset, or diarrhea.

Yes, ginger can interact with certain medications. Its blood-thinning effects can be problematic if you take anticoagulants like warfarin. It may also affect blood sugar and blood pressure levels. Always consult a healthcare provider if you are on medication before taking ginger supplements.

Boiling ginger can reduce some water-soluble vitamins, but it may also help break down the fibers and make some compounds more bioavailable. The heat also converts some gingerols into shogaols, altering the specific benefits.

Some studies suggest ginger may aid in weight management by increasing thermogenesis, boosting satiety, and regulating blood sugar. However, its effects are generally modest and should be combined with a healthy diet and exercise for best results.

Ginger is often used to combat morning sickness, and moderate culinary amounts are generally considered safe during pregnancy. However, pregnant women should consult their doctor before taking large amounts or supplements, particularly near delivery, due to its potential to affect bleeding.