For a long time, ginger has appeared in the kitchen as a familiar spice and in traditional medicine as a medicine to warm the stomach. However, modern nutrition studies show that ginger not only helps reduce stomach discomfort but also supports digestive activity in many different ways. Thanks to containing biological compounds such as gingerol and shogaol, ginger has the ability to stimulate intestinal motility, reduce inflammation and support the balance of the intestinal microbiota.
According to Amanda Sauceda, Master of Science, nutritionist, lecturer at the University of California, Long Beach (USA), regularly supplementing with ginger at the appropriate dose can help many people significantly improve their bloating and slow digestion after meals.
Drink ginger properly to lighten your stomach after meals
Ginger tea is the simplest and most popular choice. A cup of warm ginger tea after dinner can help soothe the intestines and reduce bloating. Amanda Sauceda said: "Ginger tea is especially helpful after a high-protein or fatty meal, because it supports the stomach to digest food more effectively". Just a few slices of fresh ginger boiled in water for about 10-15 minutes and you have a pleasant drink for the digestive system.
To increase efficiency, ginger can be combined with cinnamon or mint. According to Sauceda, cinnamon also helps stabilize blood sugar, thereby indirectly reducing pressure on the digestive system after dinner.
Another option is ginger kombucha, a fermented drink rich in beneficial bacteria. When adding ginger to kombucha, drinkers both receive the anti-inflammatory effects of ginger and benefit from the probiotics. Meghan Windham, Master of Public Health, nutritionist, assistant professor of clinical science at the University of Texas A&M (USA), said: "Many clinical studies have shown that probiotics can improve chronic constipation, acid reflux and overall gut health.
Ginger smoothies are also a convenient way to add ginger to your daily diet. Just a small slice of ginger combined with Greek yogurt, fruits and green vegetables creates a drink that is both rich in protein and provides fiber for the digestive system. For those who are not familiar with the spicy taste of fresh ginger, dried ginger powder may be a lighter choice.
Ginger in meals: both delicious and good for the intestines
Not only stopping at drinks, ginger is also easy to combine in salty dishes. Ginger salad sauce is an example. Mixing minced ginger with olive oil, rice vinegar, garlic and a little honey makes a fiber-rich salad more attractive, while also supporting better digestion thanks to the combination of green vegetables and ginger.
Another dish highly appreciated by nutrition experts is carrot and ginger miso soup. Meghan Windham shared that this is a recipe she often advises people with mild digestive problems to use. Carrots provide fiber, ginger supports intestinal motility, while miso, a fermented food, is rich in vitamins, minerals and beneficial bacteria, helping to nourish the intestinal microbiota.
According to experts, the important thing when using ginger is moderation. Ginger is beneficial for digestion, but overuse can cause stomach irritation in some sensitive people. Therefore, you should start with a small amount, listen to the body's reactions and maintain the habit of using ginger as part of a balanced diet.
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