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5 Ways to Add More Ginger to Your Diet

Fresh sliced ginger and ginger powder in a bowl, resting on a wood table.
pilipphoto/Shutterstock

Interested in adding ginger into your diet to take advantage of the flavorful medicinal root? Here are a few simple ways to do so.

The Healing Powers of Ginger

Ginger is a common spice used both in cooking and traditional medicine. It has robust flavors and proven health benefits. It’s delicious, considered a palate cleanser in some countries, and has nutrients like B6, magnesium, and manganese.

The real secret sauce in ginger, however, seems to be the gingerol—an oil that gives ginger its intense flavor and that has been linked to a variety of positive health outcomes like decreased inflammation and even suppression of cancer cells. While research is ongoing in that regard, there are a bunch of other day-to-day benefits of ginger that people have been taking advantage of for ages:

  • Helps with nausea and motion sickness: Likely the most common medicinal use for ginger is the effects it has on nausea, morning sickness, and motion sickness. Always talk to your doctor before considering using ginger as a remedy.
  • Helps with indigestion: Indigestion causes much discomfort in the stomach, but ginger may be able to help with that too. This spice can help speed up the emptying of the stomach, which can be a cause for indigestion when delayed.
  • Relieves menstrual cramping: Ginger is a natural pain reliever and has been used to help reduce the pain women experience during their menstrual cycle.

From making ginger tea to baking spicy-sweet goodies, there are many ways to add it to your everyday routine.

Pick One Recipe that Includes Ginger Per Week

Ginger is traditionally added to Asian dishes, likes stir-fry, noodles, and much more. No need to stop there. This spicy dish can enhance sauces, and marinades add a unique kick to soups, and can even make a fancy cocktail.

There are a plethora of recipes that include ginger, and each provides a flavor profile like no other. From noodle bowls to ginger-honey glazes, there is undoubtedly a recipe out there that you will love.

Make Ginger Tea

Many swear by adding ginger to tea, and there are several recipes for making this delightful and subtly spicy tea beverage. It’s a cozy way to warm you up, especially with the chilly nights you’re experiencing this winter.

The oil in ginger we mentioned above, gingerol, is significantly more potent in fresh ginger so we’d encourage you to make your ginger tea with fresh ginger. Wash, then cut a small piece of ginger into thin slices (no need to peel first). Combine about one to two cups of water and the ginger in a small saucepan over high heat. After reaching a boil, turn the heat to low, and let it simmer for a few minutes, then pour it through a fine sieve and into a teacup or mug.

You can also add honey, maple syrup, lemon, or a cinnamon stick for extra flavor.

Add It to a Smoothie

Smoothies and protein shakes are an excellent way to provide a nutrient-dense meal to your everyday eating. That is, of course, as long as you are putting the right ingredients in them.

A proper smoothie should use fresh or frozen fruits like berries, leafy greens like spinach or kale, unsweetened nut milk, water, and ice. There are several exciting bursts of flavor you can add to your frosty drink, and ginger is just one of them.

Add a slice of peeled ginger to the blender and enjoy all the warming properties this spice has to offer. It will provide an invigorating yet warm feel to your chilly beverage meal.

Try a Palate Cleanser: Pickled Ginger

A bowl of picked ginger, with chop sticks, a side of soy sauce and fresh ginger in the background.
Emilee Unterkoefler

Have you ever furrowed your brow while gazing at a beautiful arrangement of sushi only to see the side of pickled ginger (AKA gari)? While many enjoy placing a slice on top of their California roll, many others may consider it a faux pas.

The real purpose behind the ginger is to offer you a palate cleanser to consume between several types of sushi. This will helps you to distinguish the flavors in every kind of fish.

Add It to Baked Goods

You’ve likely enjoyed the goodness of gingerbread cookies during the holiday months, but why stop there? Ginger can be added to bread, cookies, bars, cake, and so much more.

Ginger snap cookies make for a delicious treat, and gingerbread is such a great way to start your morning.

Emilee Unterkoefler Emilee Unterkoefler
Emilee Unterkoefler is a freelance food writer, hiking enthusiast, and mama with over ten years of experience working in the food industry. Read Full Bio »

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