Ginger: Quieting That Queasy Feeling – Saying No to Nausea

Nausea is a possible symptom of dozens of conditions and diseases, from Addison’s disease to traumatic brain injury. But it’s a prominent symptom of several.

There’s motion sickness, when a disconnect between what you see and the way your body is moving confuses the balance center in your inner ear, producing nausea.

There’s morning sickness, the nausea of early pregnancy that bedevils so many mothers-to-be.

There’s medication-induced nausea, from anesthesia or chemotherapy.

And there’s nausea from digestive upset, such as food poisoning.

For thousands of years—in China, India, the Middle East, and the Roman Empire—traditional healers have turned to ginger to help quiet that queasy feeling. For the past few decades, scientists around the world have been proving that ginger works.

Saying No to Nausea

No matter the type of nausea, ginger just says no.

Motion sickness.“Nausea associated with motion sickness is unpleasant.” That’s the scientific understatement of a team of gastroenterologists from the University of Michigan and National Ying-Ming University in Taiwan. But standard over-the-counter and prescription medications for motion sickness aren’t particularly pleasant either, they add—not only do they “produce incomplete symptom control,” but they also have “significant side effects, such as dry mouth, lethargy, and drowsiness.”

Ginger, however, is a traditional Chinese remedy for motion sickness, said the researchers. And they set out to see not only if it worked, but how it worked.

To do so, they asked 13 volunteers with a history of motion sickness (from car, boat, or plane travel) to sit in a spinning chair. Needless to say, they all became nauseated. But when the volunteers took either 1,000 or 2,000 milligrams (mg) of ginger before they sat in the chair, it took them 35 percent longer to develop nausea, the nausea was less intense by 30 percent, and the nausea was far less severe 15, 30, and 45 minutes after the chair stopped spinning. (Both doses of ginger worked equally well.)

In their study, the researchers also measured blood levels of vasopressin, a key hormone that helps regulates levels of water, salt, and blood sugar, and that the researchers theorized might play a role in nausea from motion sickness. They found ginger limited the release of vasopressin during “circular vection.” (Yes, there is a scientific term for sitting in a spinning chair.)

GINGER IS A PROVEN REMEDY TO EASE MOTION SICKNESS FROM BEING ON A BOAT.

The researchers also measured electrical activity in the stomach (tachygastria) during circular vection—and found ginger kept the activity “relatively stable” as compared to “chaotic” activity without the spice.

“Ginger is effective in preventing motion sickness, possibly by suppressing vasopressin release from the central nervous system,” said the researchers. “Ginger may act as a novel agent in the prevention and treatment of motion sickness.”

(And maybe in the prevention and treatment of other problems, too. The researchers noted that Chinese healers have used ginger for thousands of years as a remedy for nausea and stomach upset anddiarrhea and arthritis and toothache.)

Those researchers weren’t the first to test ginger for motion sickness. In an earlier study, navel cadets who took ginger on their maiden voyage had less motion sickness—less nausea, vomiting, dizziness, and cold sweats.

Morning sickness. Morning is the worst time of day for an estimated 50 to 80 percent of pregnant women during the first trimester. They’re suffering with morning sickness—the nausea and vomiting that experts say is triggered by pregnancy’s sudden flood of hormones. Are experts saying anything about solving the problem? Some of them are saying: Take ginger.

“Ginger has been shown to improve the symptoms of nausea and vomiting compared with placebo in pregnant women,” wrote a team of researchers in the Annals of Pharmacotherapy, after analyzing nearly 40 years of studies on the spice.

“Ginger may be an effective treatment for nausea and vomiting in pregnancy,” wrote Italian scientists in Obstetrics and Gynecology, after evaluating data from six studies on ginger and morning sickness, involving 675 women. They also noted that there was an “absence of significant side effects or adverse effects on pregnancy outcomes” from taking supplements of the spice.

“Ginger offers the clinician and pregnant woman a safe alternative to prescription medications for nausea,” said Eva Bryer, CNM, a midwife in California, in a review of ginger and morning sickness in theJournal of Midwifery and Women’s Health.

Ginger may help even the most severe form of morning sickness, hyperemesis gravidarum. In a Danish study of women with the problem, ginger provided “greater relief of symptoms” than a placebo.

Homegrown Ginger

Here’s a unique way to keep fresh ginger root at home:

Take fresh ginger root you purchased at the store and break off a piece at least two inches long. Place it in a pot filled with sandy soil, such as cactus soil. Water occasionally to keep it slightly moistened. The root will start to grow in four to five weeks. Whenever you need ginger, just dig up the root and break off a small portion. The root will continue to grow.

In the most recent study on ginger and morning sickness, researchers divided 67 pregnant women into two groups: one took 250 mg of ginger four times a day, and the other took a placebo. After four days, those taking ginger had 41 percent less vomiting. “Ginger is an effective remedy for decreasing nausea and vomiting during pregnancy,” concluded the researchers in the Journal of Alternative and Complementary Medicine.

Nausea after surgery. Researchers analyzed data from five studies on ginger and post-operative nausea, involving 363 people, and found that a daily dose of 1,000 mg of the spice reduced the likelihood of postoperative nausea and vomiting by 31 percent. “Use of ginger is an effective means for reducing postoperative nausea and vomiting,” they wrote in the American Journal of Obstetrics and Gynecology.

Chemotherapy-induced nausea. “Nausea that develops during the period that begins 24 hours after the administration of chemotherapy is called delayed nausea, and occurs in many patients with cancer,” wrote a team of researchers in the Journal of Alternative and Complementary Medicine. When they gave a high-protein drink spiced with ginger to people with chemotherapy, they found they had less nausea and used less anti-nausea medication than people not getting the drink. “Protein with ginger holds the potential of representing a novel, nutritionally-based treatment for the delayed nausea of chemotherapy,” they concluded.

Ginger may help prevent and/or treat:

Arthritis, osteo- and

rheumatoid

Asthma

Cancer

Cholesterol problems (high total cholesterol, high “bad” LDL cholesterol, low “good” HDL cholesterol)

Heart attack

Heartburn (gastroesophageal reflux disease, or GERD)

Indigestion

Migraine

Morning sickness

Motion sickness

Nausea (chemotherapy-induced and postoperative)

Stroke

Triglycerides, high

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Ginger pairs well with these spices:

Allspice

Cardamom

Chile

Cinnamon

Clove

Coconut

Coriander

Cumin

Curry leaf

Fennel seed

Garlic

Mustard seed

Onion

Parsley

Sesame seed

Star anise

Tamarind

Turmeric

Vanilla

and complements recipes featuring:

Ale or beer

Chicken

Chutney

Duck

Oranges

Pork

Pumpkin

Shellfish

Sushi

Sweet potatoes

Winter squash

And while a study by doctors at the University of Michigan found that ginger didn’t help with nausea and vomiting after chemotherapy, those who took the spice had “significantly less fatigue” (a big problem for cancer patients) and also fewer overall “adverse effects” from chemotherapy.

Ginger Aid

Ginger is rich in phytonutrients called gingerols, which are antioxidant, anti-inflammatory, antibacterial, antiviral—and anti-disease.

Arthritis. Researchers at the University of Miami studied 247 people with osteoarthritis of the knee, dividing them into two groups. One took a ginger extract, while the other took a placebo. After six weeks, those taking ginger had 31 percent less knee pain on standing, 42 percent less knee pain after walking 50 feet, and they took less pain medication. “Ginger extract had a statistically significant effect on reducing symptoms of osteoarthritis of the knee,” wrote the researchers in Arthritis and Rheumatism.

Cancer. Dozens of cellular and animal studies show that ginger may be anti-cancer—for lung, breast, prostate, skin, bladder, kidney, pancreatic, and ovarian cancers. In our lab in the Department of Experimental Therapeutics at the University of Texas M.D. Anderson Cancer Center, we have conducted several cellular and animal experiments on cancer and zerumbone, a ginger extract.

In a study in Cancer Research, we showed that zerumbone activated genes that lead to the death of human colon cancer cells—and could also activate the same cell-killing genes in kidney, breast, and pancreatic cancer cells. Zerumbone also activated a “tumor suppressor” gene.

In an animal study in Cancer Research, we found zerumbone could help prevent bone loss in breast cancer—a common problem. (We theorized that zerumbone might also battle osteoporosis.)

In another study in Cancer Research, we found zerumbone could “down-regulate” a gene that plays a role in metastasis, the spread of cancer beyond the organ it first targets.

And in a study in the journal Oncogene, we showed that zerumbone helped stop the activation of NF-kB, a protein complex that activates cancer-causing, cancer-spreading genes.

Migraine. “Treatment of migraine is often delayed due to . . . unwanted consequences from prescription medication,” wrote researchers from the Headache Care Center in Springfield, Missouri. To find out if ginger could provide an alternative to those medications, they gave 29 people with migraines either a placebo or a supplement with feverfew and ginger (Gelstat Migraine therapy). “Two hours after treatment, 48 percent were pain-free, with 34 percent reporting a headache of only mild severity,” said the researchers. They noted that nearly 60 percent of those who took the remedy said they were satisfied with it, and 41 percent felt it was equal to their medication. Not bad for an herb-and-spice combo.

Asthma. Researchers in the UK noted that drugs used to treat asthma often produce “sub-optimal” results, and that “many patients harbor misgivings about conventional” drugs such as inhaled corticosteroids, which have many short-and long-term side effects. To find out if a non-drug approach might help control asthma, they gave 30 adults with mild to moderate asthma either a placebo or a natural formula that included 130 mg of a ginger extract standardized to contain gingerols. After three months, those taking the formula had “clinical improvements” in asthma symptoms, their overall health was better, and they were coughing less.

Ginger is a knobby rhizome— the underground stem (not the root) of a plant.

Heartburn and stomachaches. Researchers in Taiwan gave 24 healthy people 1,200 mg of ginger and measured gastric emptying—the speed at which the stomach digests food. (Too-slow stomach emptying can produce heartburn, as well as bloating, belching, and flatulence right after eating.) Ginger cut gastric emptying time in half, compared to placebo. This effect “could possibly be beneficial” in people with heartburn and other types of digestive upset, concluded the researchers in the European Journal of Gastroenterological Hepatology.

Cholesterol problems. Researchers studied 95 people with blood fat problems (high “bad” LDL cholesterol, high total cholesterol, high triglycerides, and low “good” HDL cholesterol). They divided them into two groups: one group took 1,000 mg of ginger, three times a day; the other group took a placebo. After 45 days, those taking ginger had a greater drop in LDL and a greater increase in HDL.

Heart attacks and stroke. Researchers in Taiwan found that ginger decreased platelet aggregation—clumping of blood components that can trigger the artery-clogging blood clots that cause most heart attacks and strokes. Combining ginger with standard blood-thinning medication “could be valuable for cardiovascular [heart attack] and cerebrovascular [stroke] complication,” they concluded in the American Journal of Chinese Medicine.

Getting to Know Ginger

Ginger was a favored spice for cooking and healing in ancient China and Rome. By the ninth century, ginger arrived in Europe—and after a couple of centuries it was so popular (especially in England) that it was used on the table like salt and pepper, and sprinkled on beer. (The origin of “ginger ale.”) Henry VIII may not have always loved his wives, but he always loved ginger. And so did his daughter, Elizabeth I—who sometimes presented each guest at a state dinner with a “Gingerbread Man” shaped in his or her own image.

England is still famous for its gingerbread—nearly every town has its own recipe and unique mold for fashioning figures. And gingerbread figures are part of the November ritual called Guy Fawkes Day (also called Guy Fawkes Night and Bonfire Night) that celebrates the foiling of a plot to blow up the Houses of Parliament.

And speaking of houses: the gingerbread house is a German invention, and now a Christmas tradition that has spread throughout the world.

Ginger is a staple in the cuisines of India, China, Korea, Thailand, Indonesia, and Vietnam, where it’s used more in savory foods than in desserts. (Ginger is to these cuisines what garlic and onions are to American cooking.) And since Asian and Indian cuisines are spreading in popularity, the savory use of the spice is enjoying an international revival.

But ginger is popular, well, everywhere.

In Germany, it’s a Christmas eve tradition to eat carp cooked with gingerbread and gingersnaps. The Japanese are fond of shoga, a locally grown ginger, which they eat pickled. Ginger is a main ingredient in kimchi, the well-known Korean fermented salad. It’s a key ingredient in many curries, especially those made in Thailand and Malaysia. And it’s a popular addition to spice mixes, including Jamaica’s hot jerk spice mix.

The people of Myanmar (Burma) discovered an unusual quality about ginger: when used in large quantities, it masks the odor of fish. Burmese freshwater fish dishes always include ginger.

Ginger is a big hit in beverages too. There is, of course, ginger ale and ginger tea. Jamaica produces a carbonated soft drink called ginger beer. Bermuda also produces a brand of ginger beer called Barritts (connoisseurs consider it superior), and drink it straight or mixed with rum in a drink called a Dark and Stormy. A Manhattan bar invented the Moscow Mule, which is ginger beer and vodka. The French make a ginger liqueur called Canton. In Thailand, you’ll find Khing sot, a fresh ginger drink made with ginger oil. In Yemen, ginger flavors coffee.

How to Buy Ginger

Ginger is a knobby rhizome—the underground stem (not the root) of a plant. A ginger rhizome is called a hand. You can buy fresh ginger whole, sliced, diced, or preserved in brine. You can buy dried ginger sliced, ground, or crystallized. Because of ginger’s popularity, you can usually find all these forms in most supermarkets.

When buying fresh ginger, look for hands that are firm and swollen-appearing, with smooth skin. (Wrinkled ginger is old.) Fresh ginger is light brown, with a slightly pink tinge, and knobs tinged yellow-green.

Ginger derives its intense flavor from its gingerols. But gingerol content varies, depending on where and how the plant was grown, and when it was harvested. So fresh ginger can be any degree of tangy, sweet, or spicy, with temperature ranging from mild to hot.

Other recipes containing ginger:

Berbere

Caribbean Curry Paste

Chaat Masala

Chesapeake Bay Seafood Seasoning

Coconut Meatballs with Peanut Sauce

Garbanzo Beans with Mushrooms and Toasted Almonds

Jamaican Jerk Marinade

La Kama

Los Banos Low-Fat Brownies

Madras Curry Paste

Madras Curry Powder

Malaysian Curry Paste

Mulling Spice

Mussels with Thai Red Curry Sauce

Potato Cauliflower Curry

Ras-el-hanout

Sesame Seared Tuna with Pickled Ginger and Vanilla Slaw

Spiced Milk Tea

Spiced Mixed Nuts

Vindaloo Curry Paste

Ginger Carrot and Squash Soup

This light and tasty soup makes a nice first course for Thanksgiving or with spring lamb.

1½ teaspoons coriander seeds

½ teaspoon yellow mustard seeds

2 tablespoons canola or vegetable oil

2 cups diced onions

1 heaping tablespoon diced fresh ginger

½ teaspoon turmeric

½ teaspoon Madras Curry Powder or commercial curry powder

1 pound carrots, peeled and coarsely chopped

1 acorn squash, peeled, seeded, and coarsely chopped (1 pound)

1 teaspoon lime zest

6 cups chicken stock

½ cup light cream

1 tablespoon fresh lime juice

Salt and pepper to taste

½ cup fresh parsley

1. Dry roast the coriander and mustard seeds separately and cool. Place both spices in a spice mill and grind to a fine powder.

2. Heat the oil in a heavy-bottomed large Dutch oven and brown fry the onions for 10 minutes until they are golden brown. Add the ginger, turmeric, and toasted seeds, and the curry powder and stir for one minute. Add the carrots, acorn squash, and lime zest, cover, and cook for five minutes, stirring frequently.

2. Add the chicken stock and bring to a boil. Reduce the heat, cover, and simmer for 30 minutes or until the carrots and squash are soft. Cool slightly.

3. Working in batches, puree the soup in a blender or food processor until smooth. Return the soup to the pot. Stir in the cream and lime juice and season with salt and pepper. Sprinkle with parsley.

Makes 6 servings.

Half the world’s ginger is produced on India’s Malabar Coast, in the cities of Calicut and Cochin, with Cochin ginger considered the superior variety. According to ginger-savvy chefs, the best ginger in the world—with a mild flavor that’s ideal for cooking—grows in Jamaica. Ginger from Nigeria and Sierra Leone is the most pungent. Most of the ginger shipped to the US is from Hawaii.

Peeled, sealed, and refrigerated, fresh young ginger keeps for about two weeks. You can also freeze it peeled and sliced; thaw before using.

You can keep older ginger unpeeled, in a cool dry place, just as you keep garlic and onions. You also can keep unpeeled ginger indefinitely by freezing it in a freezer bag. When using unpeeled frozen ginger, cut off as much as you think you’ll use, and slice or grate it while still frozen.

Ground ginger lacks the aroma of fresh ginger, but the spicy fragrance and characteristic flavor are intact.

Preserved ginger and crystallized ginger are processed with sugar; needless to say, they’re sweet. They also range in temperature. They keep in a cool, dry place for up to a year.

In the Kitchen with Ginger

Ginger is quite versatile—you can use it in almost anything. But keep in mind that fresh and dried ginger differ noticeably in their flavoring effects. Though you can often substitute one for the other, you won’t get the same intense flavor from dried.

Both fresh and dried ginger are used in savory dishes, with dried ginger almost always called for in sweet dishes. In contemporary cuisine, the accent is on fresh ginger, especially if you’re making Asian or Indian dishes.

Fresh ginger is easy to work with. Peel it with a paring knife or with a vegetable peeler. Then slice it. The ideal slice is the size of a quarter. In Indian cuisine it is ground with a mortar and pestle.

Fresh ginger is rather strong, but mellows in cooking.

Here are ideas for putting more ginger in your diet:

• Make a Chinese dipping sauce by combining ¾ cup of Japanese dark soy sauce with ¼ cup black Chinese vinegar, 2 tablespoons each of grated fresh ginger and garlic, and ½ tablespoon of sesame oil. If you can’t find black Chinese vinegar (available in Asian markets), you can substitute balsamic.

• Fresh ginger goes great with shellfish. Grate fresh ginger and dried mint into melted butter and serve as a dipping sauce with steamed lobster or shrimp.

• Sprinkle ginger and brown sugar on acorn squash or sweet potatoes before baking.

• Rub into meat before grilling, to help tenderize and add flavor.

• Ginger works well in white sauces and dessert sauces.

• Finely grate fresh ginger over cooked tofu or noodles.

• Sprinkle ground ginger in applesauce or use it in fruit pie fillings.

• Grate fresh ginger into cheesecake batter.

• Grind crystallized ginger and sprinkle it on top of whipped cream or ice cream.

• Make ginger syrup by combining ¼ pound peeled and diced ginger with 1 cup of sugar and 1 cup of water, bring to a boil, and cook for 30 minutes. Strain and cool.