How Much Raw Ginger Can You Eat?

Ginger, or Zingiber officinale as it's scientifically known, has been used as both food and medicine for thousands of years and is still the go-to treatment for motion and morning sickness.

Ginger is great, but how much is too much? (Image: egal/iStock/GettyImages)

This underground stem, which is used as both a spice and herb, is packed with active ingredients that play a variety of roles in your body. It's available in various forms, such as dried powder, crystallized, in capsules, and as an extract. But you can also eat raw ginger to benefit quickly from its healing powers.

Recommended Amount

The amount of ginger you can eat varies depending on the reason you're eating it. For instance, to treat nausea, eating three teaspoons of fresh ginger may be effective.

In a 2010 study published in "European Oncology," researchers found the greatest effectiveness for decreasing nausea when one quarter teaspoon of ground ginger was given to patients.

To treat bursitis, you can eat about 1 ounce, or 6 teaspoons of ginger daily - equal to one half teaspoon of powdered ginger, notes James A. Duke, author of the book "The Green Pharmacy Guide to Healthy Foods." In general though, adults should not take more than 4 grams of ginger daily -- from all sources.

Active Compounds

Some of the healing compounds in ginger are pungent anti-inflammatory phenols called gingerols and shogaols, according to a 2016 article published in "Integrative Medicine Insights."

Ginger also contains a potent proteolytic, anti-inflammatory enzyme called zingibain and has 180 times more of these types of enzymes than does the papaya plant, according to Duke. Other compounds called sesquiterpenes help fight rhinoviruses that lead to cold and flu.

Benefits

In terms of motion sickness, ginger consistently performs as effectively or more effectively than a drug commonly prescribed for motion sickness, dimenhydrinate, says a 2010 article published in "Oncology Nursing." It is suggested to consume ginger for 1 to 2 days prior to a trip where motion sickness may be an issue and continuing on the trip.

It also produces fewer side effects, including drowsiness, than does dimenhydrinate, according to one study published in a 2007 issue of the "Journal of the Medical Association of Thailand." Ginger may also relieve conditions such as colds and flu, coughs, constipation, indigestion, menstrual cramps and laryngitis or sore throat.

Potential Concerns

While the U.S. Food and Drug Administration lists ginger on its generally regarded as safe list, you should always check with your physician before attempting to take raw ginger to treat an ailment.

Despite its many medicinal properties, ginger can cause a few side effects. In some people, it may trigger diarrhea, mild heartburn, stomach upset, belching and irritation of the mouth.

However, side effects from eating raw ginger are rare. If you are prone to them, you might find some relief by taking ginger supplements, making ginger tea or sprinkling ginger powder into your foods.

Finally, speak to your doctor about taking ginger if you are on blood-thinning medications or taking other blood-thinning herbs. Ginger could impact how effective these drugs work.

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