If you have irritable bowel syndrome (IBS), you’re likely well aware of the physical and emotional discomfort that comes with this condition. One moment, you’re fine, enjoying a nice meal with friends, and the next, intense stomach pain hits as you’re running to the nearest restroom. The unpredictability of IBS can cause anxiety and uneasiness. Luckily, certain foods can make eating when you have IBS more comfortable. 

Known for its stomach-soothing properties, ginger is the #1 spice you should eat if you have IBS. Read on to find out why gut health nutrition experts recommend ginger for folks with IBS and ways to add this spice to your diet. 

Why Ginger is the #1 Spice You Should Eat if You Have IBS

It’s Low in FODMAPs

Gut health expert Jessie Wong, MAcc, RDN, LD, founder of Team IBS Dietitian and host of the IBS Nutrition Podcast, explains that ginger is a low FODMAP food and generally well-tolerated by people with IBS. FODMAPs are types of fermentable carbohydrates that may cause digestive symptoms like gas and bloating. While these carbs don’t cause tummy troubles for everyone, they tend to be problematic for people with IBS. In fact, one study suggests that combining a low FODMAP diet with probiotics may be the most effective way to alleviate IBS symptoms. 

Registered dietitian Beth Rosen, MS, RD, CDN, gut health specialist and owner of Beth Rosen Nutrition, says that ginger is allowed during the elimination phase of the low FODMAP diet, making it a stomach-friendly way to add flavor to your meals regardless of where you are in your low FODMAP journey. 

It May Help Lower Inflammation

Unlike inflammatory bowel disease (IBD), IBS doesn’t cause inflammation or permanent damage to the digestive tract. However, some older studies suggest that chronic, low-grade inflammation might still contribute to the development and symptoms of IBS.

“Ginger contains powerful bioactive compounds like [6]-gingerol and [6]-shogaol that have been shown to reduce inflammation, oxidative stress and gut hypersensitivity—factors involved in both IBS and IBD,” says Wong. While the exact amount of ginger required to reduce inflammation and improve gut health is unknown, there’s little risk with seeing if ginger might help. 

It May Ease Stomach Pain, Bloating and Gas

If you have IBS, you’re likely no stranger to stomach pain, bloating and gas. Luckily, ginger may help alleviate these uncomfortable symptoms. 

Rosen points to one study that found ginger supplements effective for relieving IBS-related symptoms, including abdominal pain, gas and bloating. Still, more research is needed to confirm this effect. It’s also unknown whether simply adding ginger to your meals or snacking on ginger chews provides a large enough dose to reduce symptoms.

It May Reduce Feelings of Nausea 

Perhaps one of ginger’s most talked about uses is to help ease nausea. While it’s not entirely understood how ginger affects nausea, it’s though that the root’s combination of active compounds and anti-inflammatory effects may improve digestion and reduce queasiness., 

Research shows that ginger is effective for reducing nausea in certain populations, including those who are pregnant or undergoing chemotherapy., However, ginger’s anti-nausea effects haven’t been studied specifically in people with IBS. Still, Wong shares that in her clinical experience, she’s found ginger to be helpful for clients with upper-GI-dominant IBS who struggle with nausea and indigestion. 

Ways to Incorporate Ginger into Your Diet

Ginger is available in many forms, including fresh, powdered and pre-minced, making it an easy addition to your regular grocery shopping haul. There’s no official guidelines for how much ginger to consume if you have IBS. Wong recommends starting with small, but consistent amounts to see if you notice any benefits. She adds, “Individual tolerance is key, so I encourage my clients to monitor their response and adjust accordingly.”

Here are some ways to incorporate ginger into your diet:

• Steep 3–5 thin slices of ginger root in hot water for a fresh cup of ginger tea.
• Try a ginger chew after meals to see if it helps with nausea or bloating.
• Stir grated ginger into brown rice or other whole grains for a boost of flavor.  
• Add fresh or powdered ginger to grain bowls, stir-frys, soups, smoothies or oatmeal.

Other Tips to Consider for IBS Relief 

If you have IBS, the best advice is to work with a registered dietitian specializing in gut health. They can work with you to create a meal plan that’s tailored to your needs and preferences.

Besides working with an expert, Wong and Rosen share additional tips that may help manage symptoms and make living with IBS more comfortable. Here are their recommendations: 

• Use low FODMAP seasonings: Garlic and onion are high in FODMAPs and may be problematic for some people with IBS. Instead, opt low FODMAP spices like turmeric, basil, oregano, ginger and peppermint. These seasonings are easy to keep on hand and may be an effective way to add flavor without triggering symptoms.
• Manage stress: Stress is a major trigger for IBS, so it’s important to incorporate stress-reileving techniques throughout the day. Journaling, practicing yoga, breath work and going for a walk are just a few ways to help bring stress levels down and alleviate symptoms. 
• Keep a journal: Figuring out which foods worsen symptoms can be challenging. Keeping a food and symptom diary is a helpful way to track how different foods, seasonings, activities and stressors affect your symptoms. 

The Bottom Line

“Having a variety of all foods in your diet is possible with IBS, and spices make them taste even better!” says Rosen. Ginger in particular can be helpful for easing symptoms like nausea, bloating, gas and stomach discomfort. While the jury is still out on the amount of ginger you’d need to consume for optimal effectiveness, Rosen and Wong agree that it’s worth incorporating more of this flavorful root into your diet to see if it helps. 

Of course, ginger is just one piece of the puzzle. When it comes to managing IBS, it’s important to work with a registered dietitian or other gut health specialist to understand how your overall diet and lifestyle can be adjusted to keep symptoms at bay.