What happens to your body after eating raw ginger?

November 4, 2025 •

4 min read

Historically used in traditional medicine for millennia, raw ginger is a potent rhizome prized for its therapeutic properties. For those wondering what happens to your body after eating raw ginger, the effects range from immediate digestive relief to long-term anti-inflammatory and antioxidant benefits.

Quick Summary

Raw ginger contains bioactive compounds like gingerol that trigger immediate physiological responses, including improved digestion and nausea relief. Regular consumption provides antioxidant and anti-inflammatory benefits, though moderation is crucial to avoid side effects like heartburn.

Key Points

Enhanced Digestion: Raw ginger contains gingerol, which accelerates gastric emptying, reducing indigestion, bloating, and gas.
Nausea Relief: It is highly effective at settling an upset stomach and alleviating various forms of nausea, including morning sickness.
Powerful Anti-inflammatory: The potent anti-inflammatory compounds in ginger can reduce pain associated with conditions like osteoarthritis and exercise-induced muscle soreness.
Antioxidant Power: Raw ginger's antioxidants combat free radicals and oxidative stress, protecting cells from damage and supporting long-term health.
Immune System Support: By reducing chronic inflammation, raw ginger can bolster the immune system and has shown antibacterial and antiviral properties.
Potential Side Effects: Excessive consumption (over 4-6g daily) can lead to side effects such as heartburn, diarrhea, and abdominal discomfort.
Safe Moderation: For healthy adults, consuming up to 3-4 grams of raw ginger daily is considered safe and beneficial.

The Immediate Effects of Consuming Raw Ginger

When you eat raw ginger, your body begins to process its potent compounds almost instantly. The first effects are often felt in the digestive system, as the body reacts to the pungent, spicy flavor and the bioactive compounds, particularly gingerol.

Gastrointestinal Stimulations

Within minutes of consumption, raw ginger can increase gastrointestinal motility, meaning it speeds up the rate at which food moves from the stomach into the small intestine. This rapid gastric emptying is why ginger is so effective at alleviating feelings of indigestion and bloating. It can also help settle an upset stomach and reduce gas by inhibiting fermentation. For those suffering from motion sickness or morning sickness, this effect is often the most noticeable and sought-after benefit.

Anti-Nausea Action

One of the most well-known and scientifically supported effects of ginger is its ability to combat nausea. The active compounds, gingerols and shogaols, block certain neurotransmitters in the body that can trigger the vomiting reflex, calming stomach contractions. Studies have consistently shown that ginger can significantly reduce nausea and vomiting associated with pregnancy and, in some cases, post-surgery.

Long-Term Health Benefits of Regular Raw Ginger Consumption

While some effects are immediate, the most significant benefits of raw ginger are often realized through consistent, moderate consumption over time. Its powerful anti-inflammatory and antioxidant properties contribute to overall long-term health.

Reduces Chronic Inflammation

Raw ginger is packed with over 400 natural compounds, including anti-inflammatory ones that can modulate the body's inflammatory response. This is particularly beneficial for conditions rooted in chronic inflammation, such as osteoarthritis. In fact, research suggests that regular ginger intake can lead to a reduction in pain and improved mobility for individuals with arthritis. Its anti-inflammatory effect also helps with muscle soreness following intense exercise.

Boosts Antioxidant Activity

The antioxidants in raw ginger play a crucial role in managing free radicals, which are compounds that can damage cells if their numbers grow too high. This protective effect can reduce oxidative stress in the body and may lower the risk of chronic diseases. Some test-tube and animal studies have even suggested potential anti-cancer properties, though more human research is needed. The high concentration of gingerols in fresh, raw ginger makes it particularly effective in this regard.

Strengthens the Immune System

By reducing long-term inflammation and acting as an antioxidant, raw ginger can help bolster the immune system, allowing it to function more optimally. Fresh ginger has shown specific anti-viral activity against human respiratory syncytial virus in lab settings, suggesting it may help the body fight off infections like the common cold and flu.

Raw Ginger vs. Cooked Ginger

While both raw and cooked ginger offer health benefits, the concentration of key compounds differs significantly due to the effects of heat. To get the most of the bioactive compounds, raw ginger is often considered superior.


Feature	Raw Ginger	Cooked Ginger
Dominant Compound	Gingerols	Shogaols and Zingerones
Potency	Higher in medicinal compounds like gingerols.	Cooking converts gingerols to less potent compounds.
Digestion	More effective for promoting immediate gastric emptying.	Effective but less potent than raw for immediate digestive issues.
Antioxidants	Rich in heat-sensitive vitamins and antioxidants.	Heat exposure degrades some vitamins and reduces antioxidant content.
Flavor	Pungent, fresh, and spicy.	Sweeter, less spicy, and more complex.

Potential Risks and Side Effects of Raw Ginger

Despite its many benefits, consuming too much raw ginger can lead to adverse effects, and it is not suitable for everyone. It is always wise to consume it in moderation.

Gastrointestinal Discomfort

Consuming excessive amounts of raw ginger, typically more than 4-6 grams daily, can cause gastrointestinal issues such as:

Heartburn or acid reflux
Bloating and gas
Diarrhea
Mouth and throat irritation

Blood-Thinning Effects

Ginger may have a mild blood-thinning effect, which can be a concern for certain individuals. It is crucial to be cautious with ginger intake if you are on blood-thinning medication (like warfarin) or have a bleeding disorder. For those with gallstones, ginger may increase bile acid secretion, which can be problematic. For this reason, individuals are often advised to stop using ginger at least two weeks before any scheduled surgery.

How to Incorporate Raw Ginger into Your Diet

Including raw ginger into your diet can be a delicious and healthy habit. A small, 1-inch piece is often all you need to experience the benefits without risking side effects.

Smoothies: Grate or blend a small knob of fresh, raw ginger into your morning smoothie for a spicy kick and digestive boost.
Salad Dressings: Add grated raw ginger to homemade vinaigrettes and marinades for a zesty flavor profile.
Stir-Fries and Soups: Stirring freshly grated ginger into a dish right before serving preserves its raw potency and flavor.
Beverages: Muddle raw ginger slices into drinks, or create a simple, refreshing ginger water by steeping it in a glass of water overnight.

Conclusion

For most healthy individuals, eating raw ginger in moderation provides a range of benefits, from immediate digestive relief to long-term anti-inflammatory and immune support. The potent compound gingerol, highly concentrated in its raw form, is responsible for many of its most celebrated therapeutic effects. While generally safe, sticking to a recommended daily amount is key to avoiding gastrointestinal discomfort. Always consult a healthcare professional, especially if you are pregnant, have a chronic health condition, or take medication, to ensure raw ginger is the right addition to your wellness routine. Used judiciously, this versatile root can be a powerful ally for your overall health.

Find more information on ginger and its compounds at the National Center for Complementary and Integrative Health.

Frequently Asked Questions

Most health experts recommend limiting your daily intake of raw ginger to a maximum of 3–4 grams. For pregnant women, the advised daily intake is typically limited to 1 gram.

Raw ginger contains higher concentrations of the compound gingerol, which is particularly effective for digestion and nausea relief. When cooked, gingerol is converted into less potent shogaols and zingerones. For maximum benefits, consuming it raw is ideal.

Some studies, particularly on animals, suggest that ginger may aid in weight management by increasing thermogenesis and promoting fat burning. Human studies have been less conclusive, but ginger's ability to help control appetite could be beneficial.

Yes, raw ginger can interact with certain medications, most notably blood thinners like warfarin. It can also potentially affect blood pressure and diabetes medications. Always consult a healthcare provider if you are taking prescription drugs before increasing your ginger intake.

While generally safe in moderation, excessive intake of raw ginger can cause side effects such as heartburn, acid reflux, bloating, gas, and irritation of the mouth and throat.

Yes, raw ginger is widely used and believed to be effective in alleviating symptoms of motion sickness, such as nausea, dizziness, and cold sweats, though scientific evidence for this specific use is mixed.

Raw ginger contains potent anti-inflammatory and antioxidant compounds that can help bolster the immune system. Its antimicrobial properties may also assist in fighting off infections like the common cold.