What happens to your stomach upset when you eat ginger

Ginger has been used for centuries to relieve stomach upset, nausea, bloating and other digestive issues. The truth is that ginger’s calming powers are backed by solid science.

Can Ginger Relieve Stomach Aches?

Ginger can help soothe an upset stomach in many people, said Kara Siedman, RD, CDCES, a registered dietitian and certified specialist in diabetes care and education.

“It contains bioactive compounds called gingerols and shogaols, which help relax the muscles of the gastrointestinal tract, reduce inflammation and promote smoother movement of food and gas through the stomach and intestines,” she said. “It can relieve nausea, bloating, and general stomach upset.”

Research confirms these effects. Studies have shown that ginger speeds up gastric emptying (the process that moves food from your stomach to your small intestine), helping to relieve bloating, fullness, and upper abdominal discomfort.

And because ginger can help food move through the digestive tract more efficiently, it’s especially helpful for stomach upset related to slow digestion or mild nausea, says Jennifer Pallian, RD, a registered dietitian at Foodess.

1. Compounds in Ginger Reduce Intestinal Inflammation

The comfort ginger brings doesn’t just happen in your head: it happens on a cellular level.

The main active ingredients in ginger, including gingerols, shogaols, and zingerone, act via several mechanisms in the gut.

“These reduce inflammation in the stomach lining by blocking the activity of inflammatory chemicals,” Pallian said. “This can soothe irritations that contribute to stomach pain and discomfort.”

The compounds also help the stomach produce mucin, a protective substance that protects the stomach lining from damage caused by acid, she added.

2. Ginger May Reduce Nausea and Stomach Cramps

Ginger also acts on serotonin (5-HT3) receptors in the gut and brain, which regulate nausea and motility, key factors in how your stomach feels after eating, said Joshua Forman, MD, a gastroenterologist at UM St. Joseph Medical Center.

Additionally, ginger’s mild calcium-blocking effect helps relax smooth muscles in the gastrointestinal tract, easing cramps and promoting the normal movement of food and gas, he said.

3. Ginger May Support Overall Digestive Health

In addition to soothing an upset stomach, ginger can also support overall digestive health.

“Ginger can stimulate digestive enzymes and bile production, which supports nutrient absorption and overall gut health,” Siedman said.

Ginger’s anti-inflammatory and antioxidant properties may further help maintain a balanced digestive environment, potentially alleviating symptoms of conditions such as gastritis, inflammatory bowel disease and irritable bowel syndrome with diarrhea, she added.

How to Use Ginger Safely for Stomach Aches

Ginger is generally safe, but it is not suitable for everyone.

“I probably recommend ginger more often than I prescribe anti-nausea medications,” Forman said. “For most people, ginger is safe, inexpensive, and has very few side effects, making it a valuable arrow to keep in the therapeutic quiver.”

Here are some tips from Foreman to get the most out of your ginger supplement:

• Choose the correct form: Take 500-milligram ginger capsules by mouth twice daily, as they are one of the most reliable and easily tolerated options.
• Watch out for sugar: Candied ginger, chews, and lozenges can be helpful, but tend to be high in sugar. Although ginger ale is a common home remedy, many brands contain little or no real ginger.
• Some people should be careful: Since it may have mild blood thinning effects, people taking blood thinners should use it with caution. Pregnant people can safely use ginger for nausea, but should consume it in moderation.
• Skip if you have acid reflux: Ginger can sometimes make symptoms worse.