8 Simple Ways To Add Ginger to Your Diet
Maybe you spot ginger root at the grocery store and vaguely associate it with gingerbread or tea for a sore throat. This powerhouse rhizome (a fancy word for root) has been a staple in kitchens for centuries, thanks to its bold flavor and countless wellness perks.
At Daily Dose, we’re all about making wellness feel doable — not like some overwhelming Pinterest project. Whether you’re here for the flavor, the health benefits, or just trying to figure out how to use ginger without it going bad in your fridge (we’ve all been there), we’ve got your back.
Let’s break it down with simple, practical ways to make ginger a part of your everyday life.
What Is Ginger?
At its core, ginger is a rhizome from the plant Zingiber officinale. While it might look like a gnarled little root at first glance, this unassuming plant has been a cornerstone of wellness and cooking traditions for centuries.
Originating in Southeast Asia, its naturally bold flavor and unique properties make it one of those ingredients that have stood the test of time. Simple yet powerful, ginger is proof that sometimes, the best things come in small, earthy packages.
What Are the Health Benefits of Ginger?
While there’s plenty to get excited about, here are some standout benefits that make ginger worth adding to your daily routine.
Supports Digestive Comfort
Digestive discomfort can strike for all kinds of reasons — maybe you ate something a little too heavy, dealt with a stressful day, or just feel like your gut isn’t quite on track.
Ginger’s natural compounds, like gingerol and shogaols, are known to help your digestive system do its job efficiently. Ginger encourages smooth digestion by supporting your stomach’s natural processes, which can help combat bloating, reduce feelings of indigestion, and leave you feeling more at ease.
Promotes Balanced Blood Sugar Levels
Feeling those mid-day energy crashes? Ginger might be your new best friend. Studies have looked into how ginger may help the body properly regulate blood sugar levels, making it a great addition to a balanced diet. While it’s not a magic fix, ginger could be a simple way to help your energy stay steady throughout the day.
Keeps Your Immune System on Point
Your immune system does a lot of heavy lifting, and ginger’s antioxidant properties help your body handle the daily grind, keeping everything balanced and ready for whatever comes your way.
Soothes Nausea
Ginger has been used for ages to calm nausea, whether from motion sickness or those not-so-fun waves of morning sickness. Its natural compounds work to ease that uneasy feeling so you can get back to feeling more like yourself.
Helps with Menstrual Cramps
Period pain can throw off your whole day. Ginger’s natural compounds may help relax muscle tension, making cramps feel a little less intense. It’s been used in wellness traditions for ages to help with that monthly discomfort. So, if your period is in town and you’re feeling less than ideal, ginger might be able to help you power through.
Helps Soothe Achy Joints
Feeling stiff or achy after a long day? Ginger might be just the thing to help you feel more comfortable.
Gingerol is thought to support joint health by calming the occasional discomfort that comes from daily activities or aging. While it’s not a cure-all, adding ginger to your routine could make those creaky joints feel a little less bothersome — it’s a simple, natural way to show your body some love.
How To Incorporate Ginger into Your Diet
Now that you’re sold on ginger, let’s talk about how to actually use it! Whether you’re looking for a quick morning pick-me-up or a cozy way to unwind, there are plenty of ways to bring this powerful root into your routine.
1. Shoot Your Ginger
Ginger shots are one of the easiest ways to incorporate fresh ginger into your routine. They’re quick, potent, and pack a punch of health benefits without any hassle.
Don’t want to fuss with making your own? Look no further than our Daily Doses. Made with natural ingredients like ginger, turmeric, and other plant-powered ingredients, they’re perfectly balanced for your busy days.
2. Brew Ginger Tea
If you prefer something warm and soothing, ginger tea is the ultimate comfort drink. It’s simple to make, flavorful, and an easy way to enjoy ginger’s natural antioxidant properties. It’s perfect for chilly mornings or a relaxing evening wind-down — simple, effective, and oh-so-soothing.
3. Sip on Ginger Ale
Ginger ale is a classic way to enjoy the flavor of ginger without much effort. That fizzy, spiced drink can be a refreshing treat or a comforting choice when your stomach isn’t feeling its best. To get more out of it, opt for brands that use real ginger extract instead of just flavoring.
While it’s not as concentrated as raw ginger or ginger supplements, it’s still a delicious way to incorporate ginger into your day.
4. Spice Up Your Meals
Adding ginger to your meals is one of the easiest (and tastiest) ways to enjoy its benefits. Its warm, slightly spicy flavor works beautifully in a variety of dishes, giving them an extra kick of flavor and wellness.
Plus, a little goes a long way, so it’s super simple to sprinkle or stir in. Here are some ideas to get started:
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Stir-fries: Toss in grated ginger while sautéing veggies, tofu, or chicken for a punch of freshness. It’s the perfect finishing touch to any stir-fry.
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Soups and Stews: Add sliced or grated ginger to your favorite soups — think chicken noodle, miso, or even lentil soup — for a cozy depth of flavor.
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Curries: Whether you’re making a creamy coconut curry or a spiced tomato-based one, ginger is a must-have for that authentic, bold flavor.
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Marinades: Blend ginger with soy sauce, garlic, and a drizzle of honey to create a flavorful marinade for chicken, shrimp, or tofu.
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Rice or Grains: Stir in some grated ginger while cooking rice, quinoa, or couscous for a subtle aromatic twist.
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Roasted Veggies: Toss carrots, sweet potatoes, or cauliflower with olive oil, grated ginger, and a sprinkle of salt before roasting.
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Salad Dressings: Whisk grated ginger into olive oil, lemon juice, and a touch of honey for a vibrant dressing that works on greens, grains, or slaws.
5. Blend It Into Smoothies
Fresh ginger adds a bright, zesty kick that complements sweet and fruity flavors while packing in health advantages like supporting digestion and overall wellness.
For a quick start, peel a small piece of fresh ginger root (about ½ inch) and toss it into your blender. Pair it with ingredients like frozen mango, orange juice, and spinach for a refreshing boost, or go classic with banana, peanut butter, and a dash of cinnamon.
Pro tip: If you don’t have a powerful blender, grated ginger works too.
6. Pickle It
Pickled ginger isn’t just for sushi nights — it’s a tangy, refreshing way to enjoy the zing of raw ginger with a hint of sweetness. Making your own is easier than you think. All you need is thinly sliced raw ginger, vinegar, water, and a touch of sugar. Simply soak the ginger slices in the mixture and let it sit overnight.
You can use pickled ginger to top salads, add to rice bowls, or snack on straight from the jar. Bonus? It lasts for weeks in the fridge.
7. Stir It Into Ginger Water
Ginger water is an easy, refreshing way to enjoy the health benefits of ginger throughout your day. Start by adding a few slices of fresh ginger root or a pinch of ground ginger to a pitcher of water. Let it steep for an hour or two, then sip on it all day long.
To elevate it even more, add a squeeze of lemon or a drizzle of honey for an extra flavor boost. Ginger water is light, hydrating, and perfect for keeping you feeling fresh.
8. Try Ground Ginger in Baking
Let’s clear something up: ground ginger and dried ginger are the same thing — just ginger that’s been dried and finely powdered. It’s super versatile and perfect for more than just holiday cookies. Toss a teaspoon into your pancake batter, banana bread, or even a batch of muffins for that warm, spiced kick. You can also sprinkle it on oatmeal, mix it into yogurt, or even stir it into a smoothie for an easy flavor boost if you aren’t a baker. Ground ginger has a mellower taste than raw ginger, making it a great option if you’re not into that super intense zing.
Are There Any Considerations When Using Ginger?
While the benefits of ginger are hard to beat, there are a few things to keep in mind. High doses — more than 4 grams of ginger per day — can sometimes cause side effects like heartburn or an upset stomach, especially for those with sensitive digestion.
If you’re considering ginger supplements, it’s a good idea to check with a dietitian or healthcare provider, especially if you’re pregnant or taking medication. Like any wellness habit, it’s all about balance, so start small and listen to your body to see how it responds. Ginger is amazing, but as with anything, moderation is key.
The Wrap-Up
And there you have it — a few simple and practical ways to add ginger to your diet. From sipping ginger water to spicing up your meals, this powerhouse root has proven why it’s worth a spot in your daily routine.
Not only does it come packed with flavor, but the health benefits of ginger, like supporting digestion, easing discomfort, and even adding a natural zing to your immune system, make it an easy win for your wellness goals.
Ready to make things even simpler? Our Daily Doses are crafted with natural ingredients like ginger, turmeric, and more, so you can enjoy all the goodness without the extra prep. Perfect for your busy days — grab one and let wellness work for you!
Sources:
Ginger Information | Mount Sinai
Ginger Benefits | Johns Hopkins Medicine
The Effects of Ginger on Fasting Blood Sugar | PMC
Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise | PubMed