The science behind ginger, the herbal remedy that has worked for thousands of years

By Lindsey Bever

The question:
Does ginger really help an upset stomach?

The science:
For more than 2,500 years, ginger has been used for its medicinal properties. Ginger is still often recommended as a way to ease stomach upset.

Ginger, which is available at almost any grocery store and often used as a spice, looks like a root but is technically a rhizome — a modified, horizontal-growing stem of the Zingiber officinale plant. And it has properties that can relieve mild to moderate nausea, experts and studies say. However, it works better for some types of stomach trouble than others — and it matters how you take it.

“We live in a world where there’s this gigantic box of options for our patients and so many of them are costly and have side effects,” said Joshua Forman, a gastroenterologist at the University of Maryland St. Joseph Medical Center, who recommends ginger to his patients. “It’s interesting how sometimes the simplest things fly under the radar.”

What is ginger, and why does it work?
Ginger can be eaten raw or cooked, steeped in tea, or taken as lozenges, gummies or chews. But when taken for medicinal purposes, Forman said, he advises his patients to take ginger root powder in capsule form, which offers more consistent dosing than most other variations, to ease symptoms of nausea, indigestion and other symptoms.

Here’s why it works. Ginger contains compounds such as gingerol, shogaol and zingerone that act on receptors in our gut and nerves that send signals to our central nervous system. One receptor, 5-HT3, regulates nausea, while another, TRPV1, triggers pain signals. By affecting these receptors, ginger may help ease nausea and discomfort, Forman said.

Additionally, these compounds can help the lower part of the stomach contract, which speeds up digestion and reduces fullness and bloating, he said.

Ginger also has anti-inflammatory and antioxidant properties, which may help protect against gastrointestinal irritation, said Keshab Paudel, an associate professor of pharmacology at Burrell College of Osteopathic Medicine in Florida, who studies ginger.

In a 2025 literature review on the pharmacological effects of ginger, Paudel and his colleagues found that ginger reduced nausea, particularly nausea related to pregnancy, but did not consistently relieve vomiting. Ginger also showed other potential benefits such as helping to reduce inflammation, oxidative stress and blood glucose levels, said Paudel, who was the lead author of the study.

Additionally, some studies show that ginger may help with nausea and vomiting caused by chemotherapy, particularly when combined with anti-nausea medications. It may help ease nausea after surgery, though findings are mixed on postoperative vomiting. It may also help with nausea related to migraine pain.

There isn’t enough data, however, to suggest that ginger can curb nausea related to stomach viruses, hangovers or chronic acid reflux, Paudel said.

How should I take ginger for a stomachache?
The amount of ginger used in studies to treat nausea varies from 500 to 1,500 milligrams divided throughout the day, with 1 to 3 grams daily at the upper end. More than that and it may worsen reflux, heartburn and other gastrointestinal symptoms. Forman said he recommends taking 500 mg twice per day.

If you like the taste, fresh ginger root works well in hot tea, though it’s harder to figure out what dose you are getting, Forman said.

Just boil freshly grated or sliced ginger in a pot of water and let it steep for at least 10 minutes, then strain out the ginger. Add a tea bag or loose tea leaves (which you would also strain out) and, if you’d like, honey and lemon.

Forman cautioned against using store-bought ginger tea drinks as they often contain sweeteners and other ingredients.

Don’t waste your time with most ginger ales, Forman said. Many contain ingredients such as high-fructose corn syrup and very little ginger, sometimes using artificial ginger flavoring. Ginger beers (which are generally nonalcoholic, despite the name) can sometimes contain more ginger than soda, but the amount can vary.

Who shouldn’t take ginger medicinally?
Although ginger is generally considered safe and is almost universally well-tolerated, it can lower blood sugar and impair blood platelet function when taken regularly at high doses, Forman said. If you have diabetes or take blood thinners, talk to your doctor before taking ginger supplements.

Additionally, there is limited clinical data on the use of ginger in young children, so before giving it to your child as a daily supplement, consult a pediatrician, Paudel said.

Ginger “should be viewed as a supportive, evidence-based complementary option, not a cure-all,” and people with persistent or severe gastrointestinal symptoms should seek medical care rather than trying to treat the condition on their own, he said.

What else you should know
There are various over-the-counter medications to treat nausea and vomiting such as dimenhydrinate (Dramamine), which is commonly used to combat motion sickness, and bismuth subsalicylate (Pepto-Bismol), which can help with nausea, indigestion and diarrhea often related to stomach bugs.

If you prefer natural remedies, however, here are some ideas from experts:

• Peppermint oil may relieve gastrointestinal discomfort and symptoms of irritable bowel syndrome. Although the evidence is not conclusive, some research suggests that enteric-coated peppermint oil capsules may reduce abdominal pain, bloating and gas, Paudel said. (Enteric coating keeps the pill from dissolving in stomach acid so that the drug is released in the intestines, where it can be best absorbed.) But similar to ginger, “the effectiveness of these interventions largely depends on the underlying cause of the symptoms,” he said. In studies, peppermint oil appears safe for most people, but there isn’t much research on its medicinal use in women who are pregnant or breastfeeding, so consult your doctor before taking it.
• Vitamin B6 may help with morning sickness — nausea and vomiting related to pregnancy, Paudel said. In some studies, doses have ranged from 10 mg to 25 mg, taken up to three times per day.
• Chamomile tea also may help ease an upset stomach. A 2025 review found that chamomile was associated with reductions in sores and discomfort in the mucous membranes lining the digestive tract, suggesting it may have anti-inflammatory properties.

Credit: Washington Post