I love foods that have a kick to them. Unfortunately, I can’t eat spicy foods because they impact my joints. However, ginger is one spice that adds a great kick and has a number of health benefits for those living with autoimmune diseases. Here’s a breakdown of all the great benefits of ginger.
What is Ginger?
Ginger is a flowering plant from the zingiber officinale species. The rhizome, or root that comes from the plant is used as a spice or for medicinal purposes. Ginger has been used for centuries as a medicinal herb in both chinese and indian cultures. This root is also in the same family as other anti-inflammatory plants, including turmeric, cardamom and galangal.Â
Ginger contains several bioactive compounds which allows it to be used for medicinal purposes. It has both phenolic and terpene compounds that help fight inflammation, cancer and microbes.
Ginger May Lower Inflammation
Ginger supplements are commonly used within the autoimmune population to help lower inflammation. The research has generally been mixed on the effectiveness of this supplement. However, a 2023 study found that ginger supplementation supports a type of white blood cells called neutrophils. This root protects neutrophils from developing something called neutrophil extracellular traps, or NETs. NETs are known to increase inflammation and clotting, which is seen in autoimmune diseases like lupus, antiphospholipid syndrome and rheumatoid arthritis. Apparently, supplementation at 20 mg daily increased a chemical within the neutrophil called cAMP. This chemical stops NETs from developing.
Another study in rheumatoid arthritis patients found that taking 1500 mg of ginger daily significantly decreased hs-CRP and IL-1b, which are both inflammatory blood markers.
Ginger May Improve Joint Pain
Joint pain is another major side effect of several autoimmune diseases. Ginger may actually help lower joint pain. In a randomized double-blinded placebo clinical trial, which is the gold standard as far as clinical trials go, participants received either 1500 mg of ginger power or a placebo for 12 weeks. After the 12 weeks, the intervention group had lower disease activity and lowered gene expression of inflammatory markers that are associated with rheumatoid arthritis.
Ginger Supports the Gut
Ginger is also fantastic for intestinal support. A compound in ginger called gingerol helps promote intestinal motility. This may help reduce bloating, gas and indigestion. It can also act as a prebiotic and supports the growth of beneficial bacteria in our gut microbiome. In addition, ginger also helps lower inflammation in the gut that is present with inflammatory bowel disease by suppressing nuclear factor kappa beta (MF-kB), tumor necrosis factor gamma (TNF-g) and other pro-inflammatory cytokines.
Ginger May Prevent Cancer
Some of the active compounds in ginger may also suppress cancer growth. One of them, called 6-gingerol, has been known to play a role in apoptosis, may prevent the growth of new blood vessels (which is a treatment for cancer in preventing tumors from growing), and may kill or damage cells much like chemotherapy does in cancer treatment.
Ginger May Reverse Nausea
Lastly, ginger is a great remedy for nausea. It can work just as well as anti-nausea medication and is safe for use during pregnancy.
This root is a fantastic addition to any eating plan or supplement program. I love grating it into salads and smoothies. If you want to get results from any of the studies mentioned above, supplements are the way to go. Just be sure to watch the amount of ginger you consume. For more help managing your autoimmune disease with diet and lifestyle, contact me to learn about my approach. You can also follow me on Instagram, Facebook and YouTube.
