Constipation isn’t just uncomfortable—it’s downright disruptive. Whether it’s bloating, sluggishness, or that awful “full” feeling, being backed up can ruin your day. But according to dietitians, relief might already be sitting in your spice rack. Meet ginger, the zesty root that does more than flavor your stir-fry—it helps get things moving.
Ginger is the number one spice recommended by digestive health experts to ease constipation. “It stimulates intestinal contractions and improves motility,” explains Katrina Cox, MS, RDN. It also increases stomach acid, allowing your digestive enzymes to work more efficiently. The powerhouse compound behind these effects? Gingerol—an anti-inflammatory and antioxidant agent that supports digestion while calming the gut.
Beyond constipation, ginger’s been shown to help with nausea and bloating. It’s easy to incorporate: sip it in tea, blend it into smoothies, stir it into soups, or chew it pickled. Just don’t go overboard. Large doses can cause heartburn or diarrhea, so stick to 0.5 to 2 grams per day (approximately ½ to 1 teaspoon of ground ginger), or follow your doctor’s advice.
Constipation, defined as fewer than three bowel movements a week with dry, difficult-to-pass stools, often stems from low fiber, dehydration, stress, or medications. Ginger can help—but don’t stop there.
Pro tips for staying regular:
- Hydrate: Aim for 9–13 cups of fluid daily.
- Move your body: 30 minutes of activity a day does wonders.
- Add fiber: Aim for 25–31 grams per day from fruits, vegetables, and whole grains.
- Use a toilet stool: Adjusting your posture can enhance your flow.
- Set a schedule: Your gut loves a routine, especially in the morning.