The Benefits of Ginger Tea for Gut Health

 

While there are many teas that offer benefits for gut health—including peppermint, chamomile and fennel—ginger tea stands out as one of the best. Made from the root of the ginger plant, it is a popular natural remedy used for many health ailments. Its unique combination of anti-inflammatory, antioxidant and digestive-aiding properties makes it exceptionally effective at helping to soothe various digestive

issues. 

May Alleviate Nausea

Registered dietitian Crystal Orozco, RD, notes “Ginger tea is great for when you are having digestive issues, especially frequent stomach aches, bloating and nausea.” It helps relieve nausea by blocking serotonin receptors in the gut that trigger the vomiting reflex. The natural compounds in ginger, like gingerols, work to ease queasiness which can also help you feel better. Orozco notes, “As a dietitian who has always struggled with gut issues, ginger tea is one of my go-to remedies. I always recommend a soothing ginger tea with lemon and honey to help ease stomach pain and discomfort.” 

Helps Relieve Indigestion

Ginger has been recognized for its therapeutic effects on gastrointestinal health, particularly for managing conditions like gastroesophageal reflux disease (GERD) and indigestion. Research has shown that ginger can help reduce the production of stomach acid, which may help decrease symptoms of GERD.¹ Additionally, ginger’s ability to relax gastrointestinal muscles may also ease cramping, bloating and discomfort associated with indigestion.²

Reduces Constipation Risk

Notably, ginger has been shown to accelerate gastric emptying, which is the movement of food from the stomach to the small intestine.³ By expediting this process, ginger may help reduce the amount of time food spends in the stomach. This may help reduce the risk of constipation as well as other digestive discomforts like nausea and heartburn.⁴

Fights Inflammation

Chronic inflammation is a long-term and persistent inflammatory response to things like environmental toxins, lifestyle factors, stress and more. Over time, it can damage the digestive tract, which may increase the risk of conditions like inflammatory bowel disease (IBD) or leaky gut syndrome. According to registered dietitian, Keelin Murphy, M.S., RD, “The bioactive ingredient [in ginger]—gingerol—is a powerful antioxidant that can help alleviate intestinal inflammation.” This can help calm irritation and swelling in the gut lining, which may prevent further damage. Murphy, a sports dietitian, notes, “I recommend ginger tea to my athletes as a way to alleviate exercise-induced gut issues.”