Ginger Chews — Candy or Health Food?

Ginger has been used for centuries to treat digestive problems, including upset stomach. There’s a reason a lot of parents give ginger to their kids when they are sick, and why it’s a common staple on airplanes. 

There are a number of ways to consume ginger. But if you’re struggling with nausea, ginger chews may be a more appetizing option than the natural form. Let’s look at how this candy form of ginger can help with different types of nausea.

What are ginger chews?

Ginger chews are a candy that contain ginger, a sweetener, and a starch to hold ingredients together. Ginger chews can be a good option for people who prefer a more mild flavor than pure ginger or want an alternative to ginger tea. There are a number of different companies that make ginger chew products. But a standard serving of ginger chews contain about 7 g of sugar per serving (2 chews).

Ginger chew benefits

The root of the ginger plant contains gingerol, shogaol, and zingerone, which contribute to the beneficial properties of ginger. These components act on the digestive system in a few different ways. They:

• Slow down or block the nerve pathways that trigger nausea and vomiting

• Help the stomach empty faster

• Reduces pressure in the lower esophagus, which helps reduce gas and bloating 

• Lower inflammation in the gut — this effect is mild but may ease nausea

Ginger may also have benefits beyond just the stomach. Research shows that ginger can also help:

• Lower blood sugar in people with diabetes

• Relieve headaches

• Reduce inflammation and pain from arthritis

Do ginger chews have side effects?  

Most people can take ginger with little to no side effects. But the naturally spicy nature of ginger can cause heartburn and acid reflux for some. 

Additionally, ginger has a natural blood thinning effect in higher doses. So it’s a good idea to check with your healthcare team if you take a blood thinner before consuming ginger products. 

Is it OK to eat ginger chews every day?

It’s OK to eat ginger chews every day. But you should be mindful of some of the risks of consuming too much ginger and/or sugar.

EXPERT PICKS: WHAT TO READ NEXT

• A full list of ginger benefits: Ginger is good for more than just digestion. Research suggests it can help anything from joint pain to high cholesterol.

• The best teas for nausea: Ginger tea is a great alternative to ginger chews when you’re feeling nauseated — these other teas can help, too.

• What about ginger shots? See how this popular drink addition stacks up to other forms of ginger, and why it may be the best way to reap ginger’s benefits.

When it comes to ginger, experts recommend keeping your daily intake below 4 g. Research suggests that 1,500 mg (1.5 g) per day is a good dosage. 

The amount of ginger in a ginger chew varies based on brand. But one popular brand like Gin-Gins contains about 480 mg of ginger per piece. This means you can eat about 3 ginger chews per day, and shouldn’t exceed 8 per day.

It’s also important to remember that ginger chews are a candy, with sugar and a sticky texture that can easily get on the teeth. This may contribute to cavities if you eat ginger chews every day. So it may be best to limit ginger chews to a few times per week. And don’t forget to take into account the amount of added sugar it adds to your diet, particularly if you’re watching your blood sugar. 

A standard serving of ginger — 2 chews — contains about 7 g of sugar. Women should aim to keep their total added sugars under 24 g per day, and men should stay below 36 g.

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Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a dietitian, nutritionist, and personal trainer with more than 6 years of expertise in health coaching. She specializes in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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