Ginger is one of the most studied plants in the kitchen, and for good reason. It has been used for thousands of years in Asia, and modern research confirms some of what our grandparents knew: ginger helps with nausea, can ease period pain, helps digestion after a heavy meal and is a cold-weather classic. Below you'll find what the studies show, how to have it every day and when to be careful.
What makes ginger so special
Ginger (Zingiber officinale) is the root, or more precisely the underground stem, of a tropical plant from the same family as turmeric and cardamom. Its bite comes from gingerols, the active compounds researchers link to most of ginger's effects.
When ginger is heated, some gingerols turn into shogaols, related compounds that are even spicier. That's why raw, cooked and dried ginger taste different. And that's why how it's processed matters so much.
What ginger is good for
1. Nausea: ginger's best-known talent
This is where ginger has the strongest evidence. The European Medicines Agency (EMA) recognises powdered ginger as a herbal remedy with well-established use for preventing nausea and vomiting from motion sickness in adults. Think car journeys, boats and planes.
For nausea in pregnancy, an analysis of 4 clinical trials with more than 500 women found that ginger reduced the intensity of nausea and the number of vomiting episodes, with rare and mild side effects. If you're pregnant, talk to your doctor first (see the precautions below).
2. Period pain: as effective as ibuprofen in one study
In a double-blind clinical trial with 150 students, ginger eased period pain as well as ibuprofen and mefenamic acid, two of the most widely used painkillers for it. A second study, with 122 women, reached the same conclusion compared with mefenamic acid. In both, ginger was taken during the first 3 days of the cycle, with no serious side effects.
That doesn't surprise us. We know women who have used it for years on those days and who feel the difference when there's no ginger to hand. Every body is different and what works for one person may work differently for another, but it's worth a try.
3. Digestion and bloating
Ginger has an old reputation as a “friend of the stomach”. The EMA includes it, based on long-standing use, for relieving mild digestive discomfort such as bloating. A clinical study showed that ginger sped up stomach emptying after a meal, one reason a cup of ginger goes down so well after a rich dinner.
4. Cold days
A hot cup of ginger with lemon is a winter ritual in many families. The EMA includes ginger, again based on traditional use, for relieving cold symptoms. And its warmth, bite and aroma make it the perfect drink when it's freezing outside.
5. Inflammation and metabolism
A review of 109 clinical trials in humans, published in 2020, found consistent results for several blood markers of inflammation and metabolism. It's one of the areas where ginger research is moving fastest.
What happens if you have ginger every day?
Ginger is a food, not an experiment: it has been eaten daily for centuries in kitchens all over the world. In clinical trials, people took it every day for weeks without serious side effects.
The one thing to keep in mind is your stomach. In large amounts or on an empty stomach, ginger can cause heartburn. If that happens, make it weaker or have it after a meal.
When to drink it: morning or evening?
Whenever you like. There's no “right” time.
- In the morning, as a shot or a warm cup that wakes you up without coffee.
- After a meal, especially a rich one, or if you have a sensitive stomach.
- In the evening, no worries: ginger contains no caffeine.
Why ginger with lemon
It's the classic combination for a simple reason: the acidity of lemon softens ginger's bite and makes the drink fresh. It works just as well in a hot winter cup as in a cold summer lemonade.
Fresh ginger or ginger base?
Fresh root is wonderful when you find a good one. The problem is you don't always find it: quality at the market varies from batch to batch, sometimes it's stringy and tasteless, sometimes there's none at all. And to have ginger every day you have to peel, slice and boil, day after day.
That's where Griza started. We wanted ginger at its best, every day of the year, ready in a minute.
- Two origins, one taste. Brazilian ginger is aromatic and smooth, but mild. Peruvian ginger is one of the spiciest in the world, but watery and short on flavour. Together they give you the taste of one and the bite of the other. We spent two years testing every origin available until we found the blend.
- Cold-pressed. The ginger is cold-pressed on equipment made specifically for ginger, to keep it as close as possible to the fresh root.
- 50% ginger, no added water. We don't water it down to stretch it. The heat comes from the ginger, not from added chilli.
- Lemon, not citric acid. The acidity comes from freshly squeezed lemon juice. We use lemon to invert the sugar naturally, too.
- No preservatives, no colourings, bottled in glass. The old-fashioned way.
How to use it: 20–25 ml Griza, lemon juice and 250 ml hot water, and you have a cup of Hot Ginger in a minute. You'll find the exact proportions and winter variations in our Hot Ginger and ginger shot recipe. Just want to try it? Get the 90 ml bottle.
When to be careful
For most adults, ginger in drinks and food is an ordinary food. Still, a few things are worth knowing:
- Pregnancy and breastfeeding. As a precaution, the EMA recommends avoiding medicinal ginger preparations. Ask your doctor before using it in larger amounts than in food.
- Blood thinners. Ginger can affect blood clotting, so talk to your doctor if you take anticoagulants.
- Diabetes medication or any other treatment. Ask your doctor or pharmacist.
- Sensitive stomach. In large amounts, ginger can cause heartburn. Have it after a meal and more diluted.
- Symptoms that don't go away. See a doctor. Ginger is a good food, not a substitute for a diagnosis.
In short
- Ginger has the strongest evidence for nausea, including motion sickness.
- For period pain, it worked as well as ibuprofen in a clinical trial.
- It helps digestion and is a classic for cold days.
- For every day, quality matters: plenty of ginger, good ginger, and the same in every cup.
Sources
- European Medicines Agency (EMA), European Union herbal monograph on Zingiber officinale Roscoe, rhizoma, revision 1, 2025.
- NCCIH, National Institutes of Health (USA), Ginger.
- Ding M., Leach M., Bradley H., The effectiveness and safety of ginger for pregnancy-induced nausea and vomiting: a systematic review, Women and Birth, 2013 (summary).
- Ozgoli G. et al., Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea, J Altern Complement Med, 2009.
- Shirvani M.A. et al., The effect of mefenamic acid and ginger on pain relief in primary dysmenorrhea, Archives of Gynecology and Obstetrics, 2015.
- Hu M.L. et al., Effect of ginger on gastric motility and symptoms of functional dyspepsia, World Journal of Gastroenterology, 2011.
- Anh N.H. et al., Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials, Nutrients, 2020.
- Jung M.Y. et al., Heat-induced conversion of gingerols to shogaols in ginger, Food Science and Biotechnology, 2018.
This article is for information only and does not replace advice from a doctor or pharmacist.