Ginger for nausea: what the evidence says and how to use it safely

Few plants have as long a reputation as ginger. It has been used for thousands of years in traditional Chinese and Indian medicine, and today it's common in teas, candies and travel-sickness capsules. Unlike many folk remedies, ginger has been tested in numerous clinical trials, mostly for one specific symptom: nausea.

What's in ginger

The root (actually an underground stem called a rhizome) contains compounds such as gingerols and shogaols, which give it its spicy bite. They're thought to act on the digestive system, helping regulate how the stomach empties, and perhaps also on certain signals to the brain involved in vomiting. The exact mechanism is still being studied.

Where the evidence is strongest

• Pregnancy nausea. This is the best-studied use. Several reviews of trials conclude that ginger can reduce mild to moderate first-trimester nausea more than a placebo. Some medical guidelines mention it as an option, always in consultation with the professional managing the pregnancy.
• Nausea after surgery or from chemotherapy. Results are more mixed. Some studies find a benefit as an add-on to medical treatment, but it should never replace the anti-nausea drugs prescribed by the care team.
• Motion sickness. The evidence is weaker and results vary. It works for some people, less so for others.

In short: it's no miracle, but it's one of the few home remedies with studies pointing to a real effect on mild nausea.

How to take it

Homemade tea: peel and thinly slice a 2–3 cm (about one inch) piece of fresh ginger. Put it in a cup of boiling water and let it steep, covered, for 10 minutes. You can add a few drops of lemon or a teaspoon of honey. Sip slowly while warm.

Fresh or crystallized ginger: chewing a small piece can help in the moment. Ginger candies are handy for travel, though they contain sugar.

In cooking: grated into soups, rice or mild broths, it's an easy way to include it.

Watch out for "ginger ale": many brands contain very little real ginger and a lot of sugar. They're not the same thing.

In studies, doses are typically around 1 gram of ginger a day, split into several servings. More isn't necessarily better.

Precautions

• Blood thinners: at high doses, ginger may increase bleeding risk in people taking anticoagulants or antiplatelet drugs. Check with your doctor first.
• Gallstones: caution is advised.
• Heartburn: some people get heartburn or stomach upset, especially with large amounts.
• Pregnancy: although generally considered safe in food amounts, talk to your doctor or midwife before using supplements.
• Surgery: avoid ginger supplements in the days before an operation unless your doctor says otherwise.
• Children: check with a pediatrician first for young kids.

When nausea needs a doctor

A home remedy is fine for mild, passing nausea, but seek medical care if:

• Vomiting lasts more than a day or two, or you can't keep fluids down.
• There are signs of dehydration: dry mouth, little or dark urine, dizziness when standing up.
• There's blood in the vomit, severe abdominal pain, high fever or a stiff neck.
• Nausea starts after a blow to the head.
• During pregnancy, vomiting is so severe you can't eat or drink (it could be hyperemesis gravidarum, which needs treatment).

Other tricks that may help

• Eat small amounts often and avoid an empty stomach.
• Choose dry, plain foods such as crackers or toast.
• Avoid strong smells and very greasy meals.
• Get fresh air and sip fluids slowly.
• When traveling, look at the horizon and sit in the most stable part of the vehicle.

A classic with some science behind it

Ginger is a good example of a traditional remedy that science has studied and, in part, confirmed. Used sensibly, in moderate amounts and without skipping the doctor when needed, it can be a useful ally on days when your stomach isn't on your side. And if symptoms persist or worry you, a pharmacist or doctor is always a good first call.