Ginger has been a go-to home remedy in many cultures for thousands of years, especially for calming an upset stomach. Today, you can find it almost anywhere — from fresh roots in grocery stores to ginger teas, lozenges, and capsules in pharmacies. What’s especially encouraging is that modern research is catching up with tradition: scientists now recognize that ginger can help relieve mild to moderate nausea for many people.


In this article, we’ll explore the science behind ginger as an herbal remedy, focus on nausea relief, and talk through practical ways to use it safely. We’ll also look at what the latest expert opinions and studies suggest, and where ginger fits — and doesn’t fit — alongside other medical treatments.


Fresh ginger root on a cutting board with a cup of ginger tea
Fresh ginger root, long used in traditional medicine, is now supported by research for easing mild to moderate nausea.

Why Nausea Is So Common — and So Frustrating

Nausea is one of the most common symptoms people experience, and it can appear in many situations:

  • Morning sickness during early pregnancy
  • Motion sickness from cars, boats, or planes
  • Medication-related nausea, including some chemotherapy drugs
  • Viral illnesses such as stomach bugs
  • Indigestion or reflux after eating

While prescription medications are essential in some cases, many people look for gentler options they can try at home, either on their own or alongside medical care. That’s where ginger often comes in.


Ginger’s Long History as an Herbal Remedy

Ginger (Zingiber officinale) has been mentioned in traditional medical systems across Asia, the Middle East, and parts of Africa for centuries. Historical texts from Ayurvedic medicine and Traditional Chinese Medicine describe ginger as warming, stomach-soothing, and helpful for digestion and nausea.

Today, rather than relying only on tradition, researchers examine ginger in controlled studies — especially for nausea linked to pregnancy, surgery, motion sickness, and chemotherapy. While not every study shows the same level of benefit, the pattern is consistent enough that many professional organizations now acknowledge ginger as a reasonable, low-risk option for certain kinds of nausea.

“Herbal medicines such as ginger are increasingly being evaluated with the same scientific rigor as conventional drugs. For some indications, including mild nausea, the evidence is becoming more robust.”

The Science Behind Ginger: How It May Ease Nausea

Ginger contains several active compounds, including gingerols, shogaols, and zingerone. These seem to act on both the gut and the brain — two key players in the nausea pathway.

  1. Effects on the gut: Ginger may help food move more smoothly through the stomach and intestines (sometimes called “prokinetic” activity). Sluggish stomach emptying can worsen nausea, so improving motility may relieve symptoms for some people.
  2. Effects on serotonin receptors: Some ginger components appear to interact with serotonin receptors (especially 5-HT3) in the gut and brain, which are known targets for anti-nausea medications.
  3. Mild anti-inflammatory action: Low-grade inflammation in the gut can contribute to discomfort and queasiness. Ginger’s antioxidant and anti-inflammatory effects may indirectly help with this.

These mechanisms are still being clarified, but they help explain why ginger is more than just a flavorful spice — it’s a biologically active herb with measurable effects.

Illustration of a person holding their stomach, next to fresh ginger and tea
Ginger’s compounds act on both the digestive system and the brain pathways involved in nausea.

What Recent Research Says About Ginger and Nausea

Dozens of clinical trials have tested ginger for different types of nausea. While individual study results vary, several patterns emerge, especially in more recent and larger analyses.

1. Pregnancy-related nausea (morning sickness)

Multiple randomized controlled trials have found that doses around 500–1000 mg of ginger per day (usually in divided doses) may reduce the severity of mild to moderate pregnancy-related nausea for many people. Most guidelines emphasize short-term use and recommend discussing it with a prenatal care provider first.

2. Post-surgical nausea

Some trials suggest that ginger taken before surgery can modestly reduce postoperative nausea, especially when combined with standard anti-nausea medication. However, because ginger can affect blood clotting slightly, it’s essential to follow the surgical team’s guidance and not self-supplement around the time of an operation.

3. Motion sickness

For motion sickness, results are mixed. A number of people anecdotally report benefit from taking ginger before travel, and some studies show reduced nausea and vomiting compared with placebo. Others find little difference. Still, given its relatively low risk profile, ginger is often considered a reasonable option to try, especially for mild symptoms.

4. Chemotherapy-induced nausea

Research in this area is ongoing. Some studies and meta-analyses suggest that ginger, when used alongside standard anti-nausea medications, may further reduce symptoms for certain patients receiving chemotherapy. However, results vary and dosing must be coordinated with an oncology team.


Practical Ways to Use Ginger Safely for Nausea

If you’d like to try ginger for mild nausea, there are several convenient forms. The best choice often comes down to your preferences, tolerance, and what’s available.

Common forms of ginger

  • Fresh ginger root: Sliced or grated into hot water as tea, or added to food.
  • Ginger tea bags: Convenient and gentle; potency can vary by brand.
  • Ginger capsules or tablets: Standardized dose; helpful when you don’t feel like drinking or chewing.
  • Ginger chews or lozenges: Useful for travel or when sipping tea isn’t practical.
  • Crystallized or candied ginger: Provides ginger plus sugar; better as an occasional option.

Typical amounts used in studies

Clinical studies often use total daily amounts in the range of 500–1500 mg of dried ginger (about 0.5 to 1.5 grams), divided into 2–4 doses. For fresh ginger, this might roughly translate to about 1/4–1/2 teaspoon of grated ginger, taken a few times per day — but exact equivalence depends on the preparation.

A cautious, practical approach for otherwise healthy adults dealing with occasional nausea is:

  1. Start with a small amount, such as one cup of ginger tea or a 250–500 mg capsule.
  2. Wait 20–30 minutes and notice how you feel.
  3. If tolerated and needed, you may repeat up to 3–4 times in a day, staying within a total of about 1000–1500 mg dried ginger equivalent, unless a clinician suggests otherwise.
Cup of ginger tea with lemon and fresh ginger root nearby
Ginger tea is a gentle, widely used way to try ginger for occasional nausea at home.

A Real-World Example: Using Ginger for Travel Nausea

Consider a common scenario. A person in their 30s frequently experiences mild nausea on long car rides, especially on winding roads. They want something gentle, without feeling drowsy from over-the-counter motion sickness pills.

After discussing options with their primary care clinician, they decide to try ginger:

  1. They take a 500 mg ginger capsule about 30–60 minutes before the drive.
  2. They bring ginger chews in case mild nausea starts during the trip.
  3. They also sit in the front seat, keep their eyes on the horizon, and make sure the car is well-ventilated.

Over several trips, they notice that the combination of ginger and behavioral strategies reduces how often they feel queasy, and when nausea does appear, it tends to be milder and shorter-lived. It doesn’t completely eliminate motion sickness, but it makes travel significantly more manageable without major side effects.

Experiences like this are common in clinical practice: ginger often doesn’t act as a “magic cure,” but as a useful tool within a broader strategy.


Safety, Side Effects, and Who Should Be Cautious

For most healthy adults, using ginger in amounts similar to those in food or standard supplements appears to be generally safe. However, “natural” does not mean risk-free, and some people should be particularly careful.

Possible side effects

  • Mild heartburn or stomach discomfort, especially in higher doses
  • Gas or bloating
  • Rarely, allergic reactions such as rash or itching

People who should talk to a clinician before using ginger

  • Those taking blood thinners (e.g., warfarin, some DOACs, high-dose aspirin)
  • People with bleeding disorders or scheduled for surgery or dental procedures
  • Individuals with significant heartburn, ulcers, or gallstones
  • Pregnant individuals (to confirm appropriate dose and duration)
  • People receiving chemotherapy or complex medication regimens

Ginger vs. Conventional Anti-Nausea Medications

It’s helpful to understand how ginger compares with standard medications so you can set realistic expectations.

Option Pros Cons
Ginger (various forms) Generally well tolerated; available without prescription; can be used as tea or capsules; may help mild to moderate nausea in many people. Effects are modest for some; not adequate for severe nausea or vomiting; potential interactions at high doses.
Antihistamines (e.g., dimenhydrinate) Often effective for motion sickness; available over-the-counter. Can cause drowsiness, dry mouth, blurred vision; not ideal for everyone.
Prescription antiemetics Can be very effective for severe nausea (e.g., post-op, chemotherapy, migraines). Require medical supervision; potential for stronger side effects; not always needed for mild cases.

Rather than thinking of ginger as “better” or “worse” than medication, it’s more accurate to see it as a supportive option that may be enough for mild symptoms or used alongside other strategies for more bothersome nausea.

Person preparing herbal tea next to medications on a table
For some, ginger alone helps mild nausea; others do best combining it with lifestyle changes and, when needed, medication.

Common Obstacles and How to Overcome Them

Even with something as simple as ginger, a few practical challenges often come up.

  • “Ginger upsets my stomach.”
    Try smaller amounts with food, or switch from strong capsules to milder tea. Sometimes the form, not the ginger itself, is the issue.
  • “I can’t stand the taste.”
    Capsules may be easier, or you can blend a small amount of ginger into a smoothie. Ginger chews with a bit of sweetness are another option.
  • “I’m not sure how much to take.”
    Start low, increase gradually if needed, and stay near the 500–1000 mg dried ginger equivalent range per day unless a clinician advises differently.
  • “I already take other medications.”
    This is where professional guidance matters. Share all supplements and medications with your healthcare provider so they can check for interactions.

Putting It All Together: A Gentle, Evidence-Informed Plan

If you’re curious about trying ginger for mild to moderate nausea, here is a simple, step-by-step approach:

  1. Clarify your symptoms. Note when nausea occurs, how long it lasts, and what seems to trigger or relieve it.
  2. Talk with a clinician if your symptoms are new, severe, or you have medical conditions, are pregnant, or take other medications.
  3. Choose your form: tea, capsules, chews, or fresh ginger in food — whatever feels most realistic for you.
  4. Start with a low dose and monitor your response over several days.
  5. Combine ginger with non-herbal strategies, such as staying hydrated, eating small, bland meals, and avoiding strong odors.
  6. Reassess regularly. If nausea persists or worsens, or if you experience side effects, stop ginger and seek medical advice.
Person writing a health plan while drinking herbal tea
A simple plan that combines ginger with lifestyle changes can make nausea more manageable for many people.

Conclusion: An Ancient Remedy with Modern Support

Ginger is a rare example of an herbal remedy that has not only stood the test of time but is also gaining support from modern clinical research. For many people, it can gently reduce mild to moderate nausea — whether from pregnancy, motion, or other everyday triggers — with relatively few side effects when used appropriately.

It’s not a cure-all, and it won’t replace prescription therapies when those are needed. But as part of a broader, evidence-informed approach, ginger offers a practical, accessible tool that bridges traditional wisdom and contemporary science.

If nausea is affecting your quality of life, consider bringing up ginger at your next medical visit. Together with a trusted clinician, you can decide whether — and how — this time-tested herb fits into your personal care plan.

Next step: jot down how often you experience nausea over the coming week, then share that log with your healthcare provider and ask whether a trial of ginger could be appropriate for you.


References and Further Reading