How to use ginger well without affecting intestinal health

Ginger is one of the familiar spices, containing many active ingredients that are beneficial to health, so it is considered a 'star' in the kitchen.

Thanks to its characteristic aroma and spicy taste, ginger is often used to aid digestion, reduce nausea and reduce inflammation.

Many people drink ginger tea in the morning or take ginger supplements to soothe their stomachs. Others use ginger for colds, nausea, or to relieve gas and bloating.

But like any beneficial active ingredient, ginger can also have adverse effects if used improperly. For some people, high doses of ginger can cause stomach upset, heartburn, or even interact with medications they are taking.

Ginger is commonly used to aid digestion, relieve nausea, and reduce inflammation.

Photo: AI

So what is the solution?

The good news is that you don’t have to give up ginger to protect your gut. When used in the right doses and at the right times, ginger can help soothe digestion rather than irritate it.

In this guide, you will find simple and effective ways to incorporate ginger into your daily diet while keeping your gut happy, according to Times of India .

Start small

No matter how beneficial a food is, proper dosage is always key. Research shows that ginger is safe up to 4 grams per day, but too much can cause heartburn, diarrhea, or acid reflux.

It’s safer to use ginger in cooking—grated into soups, stir-fries, and sauces—than in high-dose supplement forms. Many studies have also shown that 0.5–3 grams per day is both effective and well tolerated.

Avoid drinking concentrated ginger tea.

For many people, ginger tea in the morning is a daily habit. Just soak a few slices of fresh ginger in hot water for about 5-10 minutes and you will have a warm, soothing drink that is good for the stomach.

Avoid concentrated ginger tea or strong ginger extracts on an empty stomach, as they can irritate the esophagus or worsen reflux. A cup of weak ginger tea before or during meals can reduce nausea and aid digestion without overloading the intestines.

Just soak a few slices of fresh ginger in hot water for about 5-10 minutes and you have a drink that is pleasant for the stomach.

Photo: AI

Eat ginger with fat

A small but effective tip: do not take ginger on an empty stomach. Eating ginger with meals will help reduce stomach irritation.

Adding a little healthy fat, like olive oil in a stir-fry or a little butter in eggs, can soften the spiciness and help your body absorb the ginger's active ingredients better.

Use cooked ginger

You can stir-fry or simmer ginger in soup to reduce the spiciness but still retain the benefits.

Candied ginger or ginger syrup is also used in some cultures to reduce nausea and make it more palatable for children or picky eaters.

Combine ginger with soothing ingredients

Ginger is milder when mixed with gut-friendly ingredients. You can mix ginger with honey, lemon, cinnamon, or eat it with mild vegetables like carrots and zucchini. These combinations help balance the spiciness and acidity of ginger, reducing the risk of inflammation or heartburn.

Notes when using ginger

Ginger is safe for most people when used in cooking, but there are some precautions to keep in mind:

• Taking high doses every day may cause heartburn, gas, or diarrhea.
• Ginger may increase the risk of bleeding when taken with anticoagulants (such as warfarin) or antiplatelet medications.
• Pregnant women often use ginger to relieve nausea; many studies support doses of about 1 g/day, but it's best to consult a professional.
• If you experience severe reflux, unexplained weight loss, gastrointestinal bleeding, or persistent abdominal pain, stop taking ginger and see your doctor immediately.

Source: https://thanhnien.vn/cach-dung-vua-tot-vua-khong-anh-huong-den-suc-khoe-duong-ruot-185251126160313703.htm