6 Incredible Health Benefits of Ginger, Backed by Science

4. Ginger eases menstrual pains

Not only is ginger effective in reducing nausea in pregnant women but it can also help women with their menstrual cramps and period pain by inhibiting the production of chemicals that trigger contractions in the uterus.

In a study conducted in 2015, researchers analyzed previous studies on the effects of ginger on pain associated with menstrual cycles. Their conclusion was that 750 to 2000mg of ginger powder can reduce pain in the first three to four days of the menstrual period.

 

5. Ginger may regulate blood sugar levels

Another science-backed effect of ginger consumption is in people with diabetes. According to various studies, ginger can help regulate blood sugar levels by improving glucose levels without insulin. A 2015 study carried out in Iran found that patients with type 2 diabetes who received 2g per day of ginger powder had positive results in blood sugar management. Another 2018 research found that women with gestational diabetes who took ginger capsules had better glucose levels.

Speaking of which, here are 7 Worst Foods You Can Eat for Diabetes (+ Healthy Alternatives).

 

6. Ginger may treat indigestion

Ginger’s active compounds play an important part in stimulating digestive enzymes that facilitate the movement of food through the body, relieving bloating and gas. “[It] helps the body break down gas and get rid of gas more effectively,” according to Dr. Ankewe.

According to a 2008 study published in a European journal, three 1,200 mg ginger capsules accelerate gastric emptying and promote antral contractions, which are required for the breaking and digestion of food.

 

How to incorporate ginger into your diet:

Ginger is quite versatile, which means you can easily add it to your diet in numerous ways, such as the following:

• In tea, by adding fresh ginger
• In curry or stir-fries, by adding chopped fresh ginger or powdered ginger
• In smoothies
• In cookies, cakes, or pastries

If you think the ginger flavor is too strong for your liking, you can opt for ginger capsules from your local pharmacy. While ginger has numerous health benefits, more than one gram of ginger per day could result in certain side effects like gas, throat burn or heartburn.

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