Ginger is a popular ingredient used in cooking and baking. Its spicy, pungent flavor adds a kick to both sweet and savory dishes. In recent years, ginger has also gained popularity as a health drink. Ginger juice contains bioactive compounds like gingerols that have powerful anti-inflammatory and antioxidant properties. Some people enjoy starting their day with a shot of ginger juice or adding it to their morning smoothie. But is juicing ginger safe? Here’s a comprehensive look at the benefits and potential side effects of juicing ginger.
Benefits of juicing ginger
Drinking ginger juice provides these key health benefits:
- Anti-inflammatory effects
- Stimulates digestion
- Provides antioxidants
- May reduce nausea
- Supports immune health
Below we’ll explore the research behind each of these benefits.
Anti-inflammatory effects
Chronic inflammation is linked to numerous diseases including heart disease, diabetes, cancer, and arthritis. The gingerols, shogaols, and other anti-inflammatory compounds found in ginger can help fight inflammation.
One 2013 review looked at the results of 12 studies on ginger’s effects on inflammation. Overall, the studies found significant reductions in inflammatory markers like CRP when participants took between 500-1000 mg of ginger daily. The anti-inflammatory benefits were seen in both overweight individuals and those with type 2 diabetes.
Stimulates digestion
Ginger has traditionally been used to stimulate digestion and treat gastrointestinal issues like nausea, vomiting, bloating, and gas. The phenolic compounds found in ginger are believed to help relax gastrointestinal muscles and speed up transit time.
In one 2011 study, taking capsules with ginger reduced feelings of fullness and the time it took for food to empty from the stomach.
Provides antioxidants
Antioxidants help defend your cells against damage from free radicals. Low antioxidant levels are linked to increased risk of premature aging, heart disease, and certain cancers.
Ginger is loaded with protective antioxidants including gingerols, shogaols, zingerones, and ketones. One 2016 study found that ginger’s antioxidant activity was comparable to vitamin E, a powerful antioxidant.
May reduce nausea
Ginger has long been used as a natural remedy for nausea related to motion sickness, pregnancy, and chemotherapy treatment. The phenolics in ginger are believed to help relieve nausea by interacting with serotonin receptors.
In one 2014 review, taking between 500 mg – 2 grams of ginger prior to surgery reduced postoperative nausea and vomiting.
Supports immune health
Studies suggest that ginger’s antimicrobial, anti-inflammatory, and antioxidant properties help boost your immune system. Compounds like gingerol may inhibit bacterial and viral activity in your respiratory tract.
In a 2015 study, taking 5 ginger capsules per day reduced the severity of cold symptoms. And fresh ginger helped shorten the duration of symptoms.
Potential side effects of ginger juice
For most people, drinking moderate amounts of ginger juice is very safe. But there are some potential side effects to be aware of:
- Heartburn – Can worsen reflux in those with GERD
- Mouth irritation – Fresh ginger juice can cause mouth burning or irritation
- Delayed emptying – High doses may delay stomach emptying
- Bleeding – Ginger may increase bleeding risk for those on blood thinners
- Drug interactions – May impact absorption of certain medications
Below we’ll take a closer look at each of these possible side effects and who is most at risk.
Heartburn
While ginger is often used to aid digestion, it may worsen heartburn and reflux symptoms in those with gastroesophageal reflux disease (GERD). Ginger can relax the lower esophageal sphincter, allowing stomach acid to back up into the esophagus.
If you have GERD, it’s best to start with a small amount of ginger juice and discontinue use if you experience increased reflux.
Mouth irritation
For some people, drinking fresh ginger juice can cause mild mouth irritation or a burning sensation. This is likely due to the spicy, pungent compounds like gingerols and shogaols.
You can often prevent ginger mouth irritation by diluting the juice in water or another liquid.
Delayed emptying
While moderate intakes of ginger speed up stomach emptying, very high doses may have the opposite effect. Consuming more than 5 grams of ginger may slow gastric emptying and increase the risk of nausea, bloating, and indigestion.
Bleeding risk
Ginger has blood thinning effects and may increase the risk of bleeding and bruising. Those on prescription blood thinners like Warfarin should avoid ginger juice due to its antiplatelet effects.
Drug interactions
The compounds in ginger juice may impact the absorption and efficacy of some medications. Ginger may potentially interact with drugs like:
- Anticoagulants and antiplatelets – increased bleeding risk
- Antidiabetic medications – may enhance blood sugar lowering
- Barbiturates – decreased absorption and effects
- Non-steroidal anti-inflammatory drugs – increased risk of bleeding
Talk to your healthcare provider before regularly consuming ginger juice if you take any prescription medications.
Is juiced ginger more beneficial than other forms?
Ginger can be consumed in many forms including:
- Fresh ginger juice
- Dried ground ginger
- Pickled ginger
- Candied ginger
- Ginger supplements
But is juicing ginger better than eating it in other forms? Here’s how the different types of ginger stack up:
| Form | Pros | Cons |
|---|---|---|
| Fresh ginger juice |
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| Dried ground ginger |
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| Pickled ginger |
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| Candied ginger |
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| Ginger supplements |
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Fresh ginger juice contains the highest level of potent compounds like gingerols. Juicing breaks down the plant cell walls, releasing these active constituents. This means you get a very concentrated, bioavailable dose of ginger.
While convenient, ground dried ginger has significantly lower antioxidant content. And pickled and candied ginger provide minimal health benefits due to added sugar and sodium.
How to juice ginger at home
It’s easy to make fresh ginger juice at home with just a few simple steps:
- Wash fresh ginger root thoroughly under cool water. Do not peel.
- Cut ginger into 1-2 inch chunks.
- Run the ginger chunks through a juicer according to manufacturer’s directions.
- Collect the fresh ginger juice in a cup or jar.
- Drink ginger juice straight or dilute with water or tea if desired.
- Store any leftover juice in the fridge and use within 1-2 days.
When shopping, look for firm, smooth ginger root without wrinkles or mold. It’s best to juice ginger as soon as possible after purchasing for the highest nutrient content.
You can add other ingredients like lemon, apple, carrots or turmeric to your ginger juice for flavor. Just be aware that juicing ginger with fruits like oranges or grapefruit can increase the burning sensation.
Recommended dosage
There is no official recommended daily intake for ginger juice. However, most research on ginger’s medicinal effects uses doses between 250mg – 2 grams per day.
For juice, a common dosage is 2-4 ounces per day. Start with a smaller dose like 1 ounce to assess your tolerance.
Studies suggest that 2-4 grams of ginger may be needed to significantly reduce nausea. But speak to your doctor before taking ginger in medicinal doses.
Drink ginger juice up to twice per day, leaving at least 8 hours between doses. Consuming very high amounts can irritate the mouth and stomach.
Precautions
Here are some important precautions for drinking ginger juice:
- Dilute fresh ginger juice in water if it causes mouth burning.
- Avoid ginger if you have a bleeding disorder or take blood thinners.
- Stop drinking ginger juice if you experience acid reflux or heartburn.
- Don’t exceed 4 grams of ginger juice per day.
- Consult your doctor before use if you take any medications.
- Discontinue use if you develop signs of an allergic reaction.
Due to its blood thinning effects, avoid taking ginger for 2 weeks before any scheduled surgeries.
Ginger juice should also be avoided in pregnant women close to their delivery date since it may stimulate contractions.
The bottom line
When consumed in moderation, fresh ginger juice provides powerful health benefits. It contains anti-inflammatory compounds called gingerols that can help relieve joint pain, improve digestion, and boost immunity.
Juicing ginger is safe for most people but may cause minor side effects like heartburn, mouth irritation, and delayed emptying of the stomach. Very high doses may interact with certain medications.
The best way to harness ginger’s benefits is through fresh juice made at home. Just peel, slice, and run ginger root through a juicer. Start with a 1-2 ounce serving and dilute with water if needed to prevent mouth burning.
Drink ginger juice in moderation as part of an overall healthy diet and active lifestyle to take advantage of its diverse therapeutic effects.
