Ginger in pregnancy: Safety, benefits and expert advice

This article has been written with expert help from Raquel Britzke, Doctify-rated Registered Dietitian and founder of Raquel Britzke Clinic, located at Harley Street in London. She is a highly accomplished Registered Dietitian, Sports Nutritionist and Certified Personal Trainer.

Relieving sickness and nausea during pregnancy can sometimes seem to be an impossible task, with many resorting to natural, holistic medicines and superfoods to help them through. Consuming ginger in pregnancy has many health benefits (yep, even ginger nut biscuits), but before you head down the ginger tea aisle in your local supermarket, it is best to get the facts straight when it comes to having ginger during pregnancy. How much is safe? What is the best way to consume ginger in pregnancy, especially when you're throwing up almost everything you eat? What do you do when you're not keen on the taste of ginger but really want to feel the benefits it can give you?

Many mums swear by ginger tea during pregnancy to help ease the morning sickness and nausea that can occur early on and sometimes all the way through. While there is a lot of discussion around whether herbal tea during pregnancy is safe, this is mainly down to hidden caffeine content which should be limited during pregnancy.

Can ginger help nausea in pregnancy?

Many people turn to ginger during pregnancy to help with morning sickness and nausea, two incredibly commons symptoms throughout pregnancy, especially during the first trimester.

Raquel says, "Yes, ginger can help. Ginger is well-known for calming nausea, which can be a significant help during pregnancy. Studies suggest that approximately 1 gram per day (about a teaspoon of fresh grated ginger or a cup of ginger tea) can alleviate morning sickness without side effects. If you're experiencing nausea, a warm cup of ginger tea might be beneficial."

Is ginger safe to eat in pregnancy?

Yes, ginger is considered safe to eat during pregnancy in moderation, especially for relieving the horrible nausea and sickness symptoms. Ginger is also a natural ingredient and is used all over the world for its health benefits. Most experts say eating up to 1 gram of ginger per day is safe.

Does ginger potentially cause miscarriage in early pregnancy?

"There's a common concern that ginger may cause miscarriage, but there is no strong scientific evidence linking moderate ginger consumption to miscarriage," explains Raquel.

"However, it's always wise to exercise caution during pregnancy. If you're considered high-risk or have a history of complications, it is better to avoid it altogether."

She adds, "If you enjoy ginger in small, reasonable amounts, it's generally safe for most expectant mothers. As with anything during pregnancy, listen to your body and consult your doctor if you have any concerns."

Some experts have advised against using ginger close to the delivery date because it might increase the risk of bleeding.

Replacing traditional caffeinated drinks like coffee or tea with herbal alternatives as well as decaf coffee and decaf tea is a good idea as long as they are decaffeinated. Alternating between different types and flavours also helps to limit your exposure to plant chemicals potentially present in the herbal blends.

During the first trimester of pregnancy, ginger tea could be particularly helpful as it is thought to reduce symptoms of morning sickness and nausea. If pre-made ginger teas are not for you, you can always try boiling ginger to infuse the water and drinking it more simply with a slice of lemon or orange. The NHS recommend taking ginger supplements during pregnancy, although they stress the importance of checking with your doctor or pharmacist and of buying safe products in a pharmacy or supermarket.

The health benefits of ginger in pregnancy

Helps with sickness and nausea

Ginger is well known to have morning sickness and nausea fighting benefits. Try ginger tea or putting ginger in a morning juice or ginger in savoury foods like stir frys.

Soothes a sore throat

Ginger is often recommended to treat a cold in pregnancy as it can help ease the symptoms of a sore throat. It has soothing anti-inflammatory properties which can fight bad bacteria. It is a diaphoretic tea so it warms you from the inside and encourages perspiration which helps to flush out toxins and boost blood circulation.

Aids digestion

Constipation in pregnancy can be a real issue during thanks to pesky hormones like relaxin slowing everything down and causing digestion problems. Historically, ginger has been used to alleviate digestive issues. It is a carminative, which is a substrance "that promotes the elimination of excessive gas from the digestive system and soothes the intestinal tract" according to BBC Good Food.

Helps muscle repair

The anti-inflammatory properties of ginger mean it has the potential to speed up muscle repair after exercise.

Regulates blood sugar

According to Heathline: "Over the years, ginger has been shown to help reduce blood sugar levels and help regulate insulin response in people with diabetes". Consuming small amounts of ginger in tea might be beneficial for gestational diabetes which some women suffer with during pregnancy.

Regulates cholesterol

Ginger has the potential to regulate cholesterol and reduce levels of bad LDL cholesterol. In The Saudi Medical Journal researchers tested cholesterol levels in participants who were given ginger as opposed to placebo groups. The participants who had ginger had lower levels of total cholesterol and triglycerides levels.

Helps with anxiety

Ginger is not just delicious but it can help with stress and anxiety. Is there anything ginger can't do? It containts 14 unique compounds and antioxidants. They can sharpen cognitive function and protect the brain againt stress. It may also have an impact on serotonin levels which could lessen anxiety.

Boosts immunity

Gingers boosts your immunity and immune system in general. It is antibacterial, is a natural blood thinner and anti-inflammatory which all contribues to a healthy body.

Fights cancer

A study in the Official Journal of the Balkan Union of Oncology found that ginger can inhibit some cancerous forms. It's non-toxic benefits activate the immune system, stopping cancer developing. It even has the power to kill existing cancer cells and prevent the spread of tumours. AMAZING.

What's the difference between ginger and ginger root?

Hunting for ginger can be confusion thanks to the ingredient 'ginger and ginger root' but essentially, they are exactly the same thing. Ginger typically used to describe the dried and ground form of the spice, while ginger root refers to the fresh, raw underground stem that is often used in cooking. Although they look different, they are the same product but fresh may have a little more intensity.

What is the recommended intake of ginger in pregnancy?

Those who are pregnant should generally consume no more than 1 gram of ginger per day. This can be spread out (in ginger tea). Always keep an eye on how much your are consuming. Raquel explains, "A good rule of thumb is to stick to 1 gram of ginger per day, which is equivalent to about a teaspoon of fresh grated ginger, ½ teaspoon of dried ginger, or 1 cup of ginger tea."

Are there any side effects to taking ginger in pregnancy?

Consuming too much ginger can cause some negative effects, including digestive issues such as heartburn, bloating, gas, nausea, or diarrhea, especially on an empty stomach. Ginger also has natural blood-thinning properties, which may increase the risk of bleeding, especially if you're on anticoagulant medication. Overconsumption can also cause sleep problems, low blood sugar and low blood pressure, mouth irritation and it can interact with some medications like blood thinners. It is also best to steer clear of ginger if you have severe acid reflux or stomach ulcers, as ginger can be harsh on sensitive stomachs.

As mentioned before, it is best to stick to the recommended intake of ginger during pregnancy and to always consult your midwife or GP if you have any concerns, especially around medications you are already taking.

How do you consume ginger during pregnancy?

Raquel shares some great tips on how to consume ginger during pregnancy, especially if you've had enough of ginger tea.

The bottom line

The bottom line is ginger can be used safely in pregnancy, as long as you make sure you do not exceed the daily limit. You should also always consult your doctor or midwife if you're struggling with nausea or morning sickness throughout pregnancy as they can also suggest different methods to help you feel better.

About the expert

Raquel Britzke is the founder of the Raquel Britzke Clinic, located at Harley Street in London. A highly accomplished Registered Dietitian, Sports Nutritionist, and Certified Personal Trainer, she specialises in coaching individuals to achieve weight loss, improve their overall health, fitness, and gain muscle mass.

With a passion for holistic well-being, Britzke’s journey began with a degree in dietetics, followed by a postgraduate qualification in Sports Nutrition through the International Olympics Committee in 2009. Her expertise in the unique nutritional needs of athletes complements her certification as an NLP Practitioner, further enhancing her ability to support clients.

Britzke’s dedication to personal growth and transformation sets her apart as a trusted professional committed to empowering her clients to reach their full potential in health and fitness.

Hannah Mellin is Digital Writer at Mother & Baby. She is mum to a 15-month-old little boy and is is navigating her way through first-time parenthood, every developmental leap at a time. She is up for trying anything and everything to make mums feel less anxious and overwhelmed. Outside of work, Hannah absolutely loves the outdoors, spends her summers camping in the UK and spends her Saturday mornings throwing herself in the nearby sea whatever the weather. She is passionate about nature, body positivity and children's mental health.