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Having a healthy gut not only aids in digestion and nutrient absorption, but it also supports a myriad of other parts of the body, including your immune system, brain, skin, heart and more. Since the extensive health benefits have come to light in recent years, many people are interested in boosting the well-being of our microbiomes. But contrary to what you might think, you don’t need to take an expensive supplement to support a healthy gut. In fact, certain drinks you may already have on-hand can make a big difference.
The #1 Herb for Better Gut Health, According to Dietitians
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 teastands 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
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.Additionally, ginger’s ability to relax gastrointestinal muscles may also ease cramping, bloating and discomfort associated with indigestion.
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.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.
Fights Inflammation
Chronic inflammationis 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) orleaky gut syndrome. According to registered dietitianKeelin 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.”
Other Ways to Support Your Gut Health
While ginger tea offers numerous benefits for gut health, it’s just one piece of the puzzle. To truly nurture a healthy digestive system, it’s important to adopt a holistic approach that incorporates various lifestyle practices. Here are some additional strategies to support and maintain optimal gut health.
The Bottom Line
Having a healthy gut is crucial not only for digestion and nutrient absorption, but also for overall well-being, impacting a variety of bodily processes. Among the array of teas that support gut health, ginger tea emerges as a standout, renowned for its anti-inflammatory properties and ability to alleviate digestive discomfort. This tea has been shown to reduce nausea, calm indigestion, relieve constipation and decrease inflammation. If you are not a tea-drinker, you can also support your microbiome through a variety-filled diet rich in probiotics and prebiotics, adequate hydration and stress management. The best way to nurture a healthy gut is to take a holistic and well-rounded approach.
20 Gut-Healthy Desserts to Help You Poop in the A.M.
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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.Herdiana Y. (2023).Functional Food in Relation to Gastroesophageal Reflux Disease (GERD).Nutrients,15(16), 3583. https://doi.org/10.3390/nu15163583Aregawi, L. G., Shokrolahi, M., Gebremeskel, T. G., & Zoltan, C. (2023).The Effect of Ginger Supplementation on the Improvement of Dyspeptic Symptoms in Patients With Functional Dyspepsia.Cureus,15(9), e46061. https://doi.org/10.7759/cureus.46061Wu, K. L., Rayner, C. K., Chuah, S. K., Changchien, C. S., Lu, S. N., Chiu, Y. C., Chiu, K. W., & Lee, C. M. (2008).Effects of ginger on gastric emptying and motility in healthy humans.European journal of gastroenterology & hepatology,20(5), 436–440. https://doi.org/10.1097/MEG.0b013e3282f4b224Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., Chiu, Y. C., Chiu, K. W., & Hu, T. H. (2011).Effect of ginger on gastric motility and symptoms of functional dyspepsia.World journal of gastroenterology,17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105
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.Herdiana Y. (2023).Functional Food in Relation to Gastroesophageal Reflux Disease (GERD).Nutrients,15(16), 3583. https://doi.org/10.3390/nu15163583Aregawi, L. G., Shokrolahi, M., Gebremeskel, T. G., & Zoltan, C. (2023).The Effect of Ginger Supplementation on the Improvement of Dyspeptic Symptoms in Patients With Functional Dyspepsia.Cureus,15(9), e46061. https://doi.org/10.7759/cureus.46061Wu, K. L., Rayner, C. K., Chuah, S. K., Changchien, C. S., Lu, S. N., Chiu, Y. C., Chiu, K. W., & Lee, C. M. (2008).Effects of ginger on gastric emptying and motility in healthy humans.European journal of gastroenterology & hepatology,20(5), 436–440. https://doi.org/10.1097/MEG.0b013e3282f4b224Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., Chiu, Y. C., Chiu, K. W., & Hu, T. H. (2011).Effect of ginger on gastric motility and symptoms of functional dyspepsia.World journal of gastroenterology,17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105
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.
Herdiana Y. (2023).Functional Food in Relation to Gastroesophageal Reflux Disease (GERD).Nutrients,15(16), 3583. https://doi.org/10.3390/nu15163583Aregawi, L. G., Shokrolahi, M., Gebremeskel, T. G., & Zoltan, C. (2023).The Effect of Ginger Supplementation on the Improvement of Dyspeptic Symptoms in Patients With Functional Dyspepsia.Cureus,15(9), e46061. https://doi.org/10.7759/cureus.46061Wu, K. L., Rayner, C. K., Chuah, S. K., Changchien, C. S., Lu, S. N., Chiu, Y. C., Chiu, K. W., & Lee, C. M. (2008).Effects of ginger on gastric emptying and motility in healthy humans.European journal of gastroenterology & hepatology,20(5), 436–440. https://doi.org/10.1097/MEG.0b013e3282f4b224Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., Chiu, Y. C., Chiu, K. W., & Hu, T. H. (2011).Effect of ginger on gastric motility and symptoms of functional dyspepsia.World journal of gastroenterology,17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105
Herdiana Y. (2023).Functional Food in Relation to Gastroesophageal Reflux Disease (GERD).Nutrients,15(16), 3583. https://doi.org/10.3390/nu15163583
Aregawi, L. G., Shokrolahi, M., Gebremeskel, T. G., & Zoltan, C. (2023).The Effect of Ginger Supplementation on the Improvement of Dyspeptic Symptoms in Patients With Functional Dyspepsia.Cureus,15(9), e46061. https://doi.org/10.7759/cureus.46061
Wu, K. L., Rayner, C. K., Chuah, S. K., Changchien, C. S., Lu, S. N., Chiu, Y. C., Chiu, K. W., & Lee, C. M. (2008).Effects of ginger on gastric emptying and motility in healthy humans.European journal of gastroenterology & hepatology,20(5), 436–440. https://doi.org/10.1097/MEG.0b013e3282f4b224
Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., Chiu, Y. C., Chiu, K. W., & Hu, T. H. (2011).Effect of ginger on gastric motility and symptoms of functional dyspepsia.World journal of gastroenterology,17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105
