What happens when you drink raw ginger?

January 2, 2026 •

4 min read

According to a 2020 study, the compounds in raw ginger can help aid digestion, reduce inflammation, and provide numerous other health benefits. This potent root, consumed as a tea or juice, can have a powerful effect on the body, though the experience varies depending on your health and dosage.

Quick Summary

Drinking raw ginger can offer strong anti-inflammatory and antioxidant properties, helping to soothe nausea, improve digestion, and support immune function. However, excessive intake can lead to side effects such as heartburn, diarrhea, and mouth irritation, with larger doses potentially increasing bleeding risk.

Key Points

Powerful Health Benefits: Raw ginger is rich in gingerol and shogaol, offering strong anti-inflammatory, antioxidant, and digestive-aiding properties.
Nausea Relief: It is an effective remedy for various forms of nausea, including morning sickness, motion sickness, and post-chemotherapy sickness.
Digestive Improvement: Ginger promotes gastric motility, helping to relieve bloating, gas, and indigestion by encouraging food to pass more efficiently through the stomach.
Risk of Digestive Issues: High doses of raw ginger can cause side effects like heartburn, diarrhea, and abdominal discomfort, particularly for those with sensitive stomachs.
Blood-thinning Cautions: Due to its anti-platelet properties, excessive intake can increase the risk of bleeding, especially for people on blood-thinning medication.
Potential Drug Interactions: It may interact with medications for diabetes and high blood pressure, necessitating consultation with a healthcare provider.

The Potent Effects of Drinking Raw Ginger

Raw ginger has been used for centuries as a traditional remedy and culinary spice. The root, known for its distinct pungent flavor, is packed with bioactive compounds like gingerol and shogaol. When consumed raw, these compounds are in their most concentrated form, offering a range of potential health benefits and some noteworthy side effects. The experience depends on many factors, including the amount consumed and individual tolerance levels.

Potential Health Benefits of Raw Ginger

Nausea and Digestive Comfort

One of the most well-known benefits of ginger is its effectiveness against nausea and vomiting. Studies have shown that ginger acts on the stomach and intestines to help calm discomfort, making it a popular choice for morning sickness, motion sickness, and even some chemotherapy-induced nausea. Its compounds can also speed up gastric emptying, which helps with indigestion, bloating, and gas.

Anti-inflammatory and Antioxidant Properties

Raw ginger is a powerful anti-inflammatory agent, which can help manage conditions involving chronic inflammation. The potent gingerols and shogaols act as antioxidants, helping to neutralize harmful free radicals in the body. This anti-inflammatory action may help relieve pain and swelling associated with conditions like osteoarthritis.

Support for Blood Sugar and Heart Health

Some research suggests that regular, moderate consumption of ginger can help manage blood sugar levels. It may improve insulin sensitivity, which is particularly beneficial for individuals with type 2 diabetes. Furthermore, ginger has been linked to improved lipid profiles, including a reduction in "bad" LDL cholesterol and triglycerides, which can support overall heart health.

Potential Risks and Side Effects

While generally safe in moderation, drinking too much raw ginger can lead to unpleasant side effects. Over-consumption, typically defined as more than 4-5 grams per day, increases the risk of adverse reactions.

Gastrointestinal Irritation

Heartburn: Raw ginger can increase stomach acid production, leading to or worsening heartburn and acid reflux, especially on an empty stomach.
Diarrhea: Large doses of ginger can accelerate the passage of food through the intestines, resulting in diarrhea.
Mouth and Throat Irritation: The pungent compounds in raw ginger can cause a burning or tingling sensation in the mouth and throat.

Blood-thinning Effects

Ginger has natural anti-platelet (blood-thinning) properties. While this can be beneficial for circulation, it also means that people with bleeding disorders or those taking anticoagulant medications like warfarin should be cautious and consult a doctor before increasing their intake.

Potential Drug Interactions

In addition to blood thinners, raw ginger can interact with certain other medications. People on diabetes medication, for example, should monitor their blood sugar closely as ginger can lower it further. It may also interact with medications for high blood pressure.

Raw vs. Cooked Ginger: A Comparison

The method of preparation can influence the chemical composition and health effects of ginger. Here's a quick look at the differences:


Feature	Raw Ginger	Cooked Ginger
Primary Bioactive Compound	Gingerol	Shogaol (created during heating)
Flavor Profile	Pungent, fresh, spicy	Milder, more aromatic
Vitamin C Content	Higher (Raw state preserves more vitamin C)	Lower (Heat can degrade vitamin C)
Effect on Stomach	Can be more irritating and cause discomfort in sensitive individuals	Generally gentler on the digestive system
Antioxidant Action	Strong antioxidant properties	Different antioxidant profile due to gingerol-shogaol conversion

How to Safely Drink Raw Ginger

For those who tolerate it well, incorporating raw ginger into drinks is a simple process. Here are some methods:

Raw Ginger Tea: Grate or thinly slice a small piece of fresh, peeled ginger root and add it to a cup of boiling water. Let it steep for 5-10 minutes. A squeeze of lemon or a drizzle of honey can be added for flavor.
Ginger Smoothie: Add a small, peeled knob of raw ginger to your fruit and vegetable smoothies for a spicy kick.
Ginger Water: Simply add fresh grated ginger to a glass of water to infuse it with flavor and beneficial compounds.

It is always wise to start with a very small amount to assess your tolerance and gradually increase it, staying below the recommended maximum daily dose of 4 grams. For more detailed information on specific health conditions, consult reliable sources such as the National Center for Complementary and Integrative Health.

Conclusion: Moderation is Key

Drinking raw ginger can be a powerful way to harness its anti-inflammatory, antioxidant, and digestive-aiding properties. The concentrated compounds offer potent relief from common ailments like nausea and can support broader health goals, from blood sugar control to weight management. However, this potency comes with a risk of gastrointestinal side effects like heartburn and diarrhea, particularly with high doses. The blood-thinning effect also requires caution for individuals with bleeding disorders or those on related medications. The key to benefiting from raw ginger is moderation and awareness of your body's individual response. Start small, listen to your body, and consult a healthcare provider, especially if you have pre-existing conditions or are taking medication.

Frequently Asked Questions

Experts recommend limiting your daily intake of ginger to a maximum of 4 grams. Exceeding this amount can increase the risk of side effects like heartburn, gas, and stomach upset.

Individuals taking blood-thinning medication, those with bleeding disorders, people with gallbladder issues, and those with certain heart conditions should be cautious or avoid large doses of ginger. Pregnant women should consult their doctor before consuming large amounts.

Yes, raw ginger can cause or worsen heartburn. It increases the production of stomach acid, and its pungent compounds can irritate the stomach lining, especially when consumed on an empty stomach.

Both have different benefits. Raw ginger contains more gingerol, offering potent anti-inflammatory properties, while cooked ginger has shogaol and may be gentler on the stomach for digestion.

Some studies suggest ginger may aid in weight loss by boosting metabolism and reducing feelings of hunger, but it should be combined with a healthy diet and exercise for meaningful results.

Research indicates that ginger may help lower blood sugar levels and improve insulin sensitivity. However, people with diabetes should monitor their levels closely and consult a doctor, as it can interact with diabetes medications.

A simple method is to make ginger tea by steeping grated or sliced fresh ginger in hot water. You can also blend it into smoothies or infuse it in cold water to make ginger water.