What Happens to Your Inflammation When You Eat Ginger Regularly

Research suggests that ginger can help reduce inflammation due to its unique compounds. Eating ginger regularly or taking supplements may help relieve pain for people with inflammatory conditions.

How Does Ginger Affect Inflammation? 

Ginger is well-known for its anti-inflammatory properties and has been used for centuries in traditional medicine to manage inflammation and other health conditions.

The benefits of ginger mainly come from its active compounds, including gingerols and shogaols. Gingerol is mainly found in fresh ginger, while shogaols are more common in dried ginger.

Research has shown that gingerols and shogaols can decrease the production of substances that promote inflammation. They may also lower the levels of certain chemicals in the body that contribute to inflammatory processes.

Daily consumption of ginger may offer pain-alleviating benefits for individuals with inflammatory conditions. It can be consumed in various forms, including fresh, as ginger tea, as a spice in dishes, or as a supplement.

In What Conditions Might You Use Ginger?

Research suggests that ginger may help manage symptoms associated with certain chronic inflammatory conditions, like rheumatoid arthritis, inflammatory bowel disease, and lupus. Studies support these findings, showing that ginger can have beneficial effects for people with these conditions:

• Rheumatoid arthritis: Ginger helps relieve symptoms of rheumatoid arthritis by reducing inflammation. It blocks certain enzymes that produce inflammation.
• Osteoarthritis: Ginger extract has shown promise in reducing knee pain and improving overall function in individuals with osteoarthritis. Remarkably, it may be as effective as common anti-inflammatory medications while posing a lower risk of side effects such as stomach irritation.
• Muscle soreness after exercise: Ginger may also help reduce muscle soreness after exercise. Research indicates that oral or topical ginger applications can help reduce inflammation caused by muscle damage from exercise.
• Menstrual pain: Studies suggest that ginger can be effective in alleviating severe menstrual pain, potentially providing a natural alternative to over-the-counter anti-inflammatory treatments.
• Inflammatory bowel disease: Ginger shows promise in managing inflammatory bowel disease by improving digestive function, enhancing gut motility, and reducing intestinal inflammation.

Are There Side Effects and Risks?

Ginger is generally considered safe for most individuals when consumed in moderation and may be safe in pregnancy. However, excessive intake may lead to abdominal discomfort, heartburn, diarrhea, or mouth or throat irritation.

Consult a healthcare provider to ensure it is right for you if you are taking ginger supplements or large amounts in your diet. Supplements are not regulated by the Food and Drug Administration (FDA) to the same extent as drugs. The FDA does not review their safety or effectiveness before they are sold.

What Dosage Is Used?

A 2025 review found that most studies suggest taking 1 to 3 grams daily for inflammation.

One gram is the equivalent of:

• 1/2 teaspoon of powdered ginger
• 1 teaspoon of fresh grated ginger
• 4 cups of ginger tea

However, how your body responds can depend on factors like metabolism and overall wellness. Talk to your healthcare provider to determine which dosing and formulation may work best for you for any given health condition.