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Dealing with constipation? Chances are you’ve been “backed up” at some point in your life. The reality is that digestive issues like constipation and bloating are uncomfortable, and they can really put a damper on your day.
Fortunately, herbs and spices have been shown to support digestive health, and there’s one spice that makes it to the top of the list. Read on to learn which spice dietitians recommend to help you find relief and get things moving again—plus, how to incorporate it into your diet.
What Is Constipation?
Constipation is defined as having fewer than three bowel movements a week, with stools that are hard, dry and difficult to pass. Constipation is one of the most common digestive symptoms in the U.S.Many things canback you up, including:
The #1 Spice to Help You Poop
Ginger contains the active compound gingerol, which is known for its digestive benefits, as well as anti-inflammatory and antioxidant properties. In addition to alleviating constipation, ginger helps relieve nausea, bloating and indigestion.Adding ginger into your diet can be an easy, cost-effective way to promote digestive health and alleviate constipation.
Other Ways to Help You Poop
Promote regularity with these tips:
How to Incorporate Ginger in Your Diet
Ginger has a peppery, strong and spicy aroma. It is used fresh or in powdered form. You can also eat it pickled or made into ginger chews. Fresh ginger can be sliced or grated and added to tea, stews, marinades or smoothies. Try thesehealthy ginger recipes:
Ginger is safe for most people to consume in moderation. However, large doses can cause abdominal discomfort, heartburn, diarrhea or throat irritation—many of the symptoms you’re looking to prevent in the first place.If you’re opting for ginger supplements, the effective amount of ginger for improving digestive health varies widely, says Simpson, “typically ranging from 0.5 to 2 grams per day and should be adjusted based on individual tolerance and specific health requirements.” (It’s always a good idea to check in with your doctor to get their recommendation.) For reference, 1 teaspoon of ground ginger is about 2 grams.
The Bottom Line
Ginger can be an easy spice to add to your diet to help you poop and alleviate constipation. It’s important to remember that adding ginger is just one strategy you can use to support your digestive health. Nutrition and lifestyle factors such as hydration, fiber, movement and bathroom schedules are important ways to support your digestive health and regularity. If you continue to struggle with constipation, it’s important to discuss this with your health care provider to investigate the root cause so you can find long-term relief.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM.Effects of ginger on gastric emptying and motility in healthy humans.Eur J Gastroenterol Hepatol. 2008 May;20(5):436-40. doi:10.1097/MEG.0b013e3282f4b224Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: A systematic review of clinical trials.Food Sci Nutr. 2018 Nov 5;7(1):96-108. doi:10.1002/fsn3.807Medicine I of.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.; 2004.CDC.Physical Activity for Adults: An Overview. Physical Activity Basics.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Center for Complementary and Integrative Health.Ginger.USDA FoodData Central.Spices, ginger, ground.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM.Effects of ginger on gastric emptying and motility in healthy humans.Eur J Gastroenterol Hepatol. 2008 May;20(5):436-40. doi:10.1097/MEG.0b013e3282f4b224Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: A systematic review of clinical trials.Food Sci Nutr. 2018 Nov 5;7(1):96-108. doi:10.1002/fsn3.807Medicine I of.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.; 2004.CDC.Physical Activity for Adults: An Overview. Physical Activity Basics.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Center for Complementary and Integrative Health.Ginger.USDA FoodData Central.Spices, ginger, ground.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM.Effects of ginger on gastric emptying and motility in healthy humans.Eur J Gastroenterol Hepatol. 2008 May;20(5):436-40. doi:10.1097/MEG.0b013e3282f4b224Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: A systematic review of clinical trials.Food Sci Nutr. 2018 Nov 5;7(1):96-108. doi:10.1002/fsn3.807Medicine I of.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.; 2004.CDC.Physical Activity for Adults: An Overview. Physical Activity Basics.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Center for Complementary and Integrative Health.Ginger.USDA FoodData Central.Spices, ginger, ground.
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.
Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM.Effects of ginger on gastric emptying and motility in healthy humans.Eur J Gastroenterol Hepatol. 2008 May;20(5):436-40. doi:10.1097/MEG.0b013e3282f4b224
Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: A systematic review of clinical trials.Food Sci Nutr. 2018 Nov 5;7(1):96-108. doi:10.1002/fsn3.807
Medicine I of.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.; 2004.
CDC.Physical Activity for Adults: An Overview. Physical Activity Basics.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Center for Complementary and Integrative Health.Ginger.
USDA FoodData Central.Spices, ginger, ground.
