5 Ways to Eat Ginger to Better Support Your Digestion

When it comes to natural remedies for digestion, ginger is a popular choice, but this superfood root may do more than just ease an upset stomach. We talked to two dietitians to find out their favorite ways to enjoy ginger for optimal digestive support.

1. Ginger Tea

If you frequently experience post-meal symptoms like stomach pain or bloating, research suggests that a cup of ginger tea might help.

“Ginger tea is a very helpful after-dinner tea as it can help soothe your gut,” said Amanda Sauceda, MS, RD, a nutrition lecturer at California State University, Long Beach.

Ginger tea is one of the easiest ways to prepare ginger because all it requires is fresh ginger root and water. Boil 1 inch of sliced ginger in 1 cup of water for roughly 10-15 minutes, or even longer if you like a stronger tea.

Sauceda also recommended combining ginger tea with other spices, such as peppermint and cinnamon, for added digestive support.

“Cinnamon has been researched for having blood sugar benefits so having it with ginger makes it a good after-dinner tea,” she said.

2. Ginger Kombucha

Kombucha is a fermented drink made with water, tea, sugar, bacteria, and yeast. Adding grated or blended ginger to kombucha during the fermentation stage can give this gut-friendly fizzy drink a spicy kick.

“With ginger kombucha, you still get some of the goodness of the ginger with the extra benefit of probiotics,” Sauceda shared.

Probiotics offer a wide range of possible benefits for digestive health, from improving chronic constipation to easing acid reflux symptoms.

“Many clinical studies have proven the effectiveness of probiotics on gastrointestinal diseases and enhancing overall gut health,” Meghan Windham, MPH, RD, LD, a clinical assistant professor at Texas A&M University, told Verywell.

3. Ginger Smoothie

Sticking with the theme of drinking ginger, a little ginger in your morning or post-workout protein shake can go a long way.

Ginger provides the gut-health benefits while Greek yogurt and milk kick up the protein—and of course, the fresh fruits and vegetables are full of fiber, said Saucedo.

Since fresh ginger can pack quite a punch, just a small amount can go a long way for a spicy kick. If you’re looking for more of a mild flavor, however, ginger powder, made from dried ginger root, can be a great fresh ginger substitute in smoothies.

4. Ginger Salad Dressing

One of the easiest ways to increase fiber in your diet is by eating more vegetables, and what’s easier than adding a side salad to your lunch or dinner? Instead of throwing a few slices of ginger on your salad, try adding a ginger dressing instead.

For a quick and easy ginger salad dressing, whisk together olive oil, sesame oil, rice vinegar, grated ginger, grated garlic, and a dash of soy sauce and honey. Serve this delicious dressing over a bed of high-fiber mixed greens or colorful nutrient-dense vegetables.

5. Miso Ginger Carrot Soup

If you’re a soup lover, Windham shared one of her favorite crowd pleaser recipes: miso ginger carrot soup. “Carrots bring the fiber coupled with ginger for the perfect gut health combination,” she said.

Miso is rich in vitamins, minerals, and other compounds that research suggests may be beneficial for overall digestive health.

Combine sauteed ginger, garlic, and onions with carrots, vegetable stock, and miso paste in a large pot. Simmer for 30 minutes or until the carrots are tender, remove from the heat, and blend until smooth. Top with green onions and chili oil to serve.