During pregnancy, especially in the first trimester, many women face symptoms such as morning sickness, slow digestion, fatigue or increased sensitivity to smells and tastes. These discomforts, although common, can significantly affect the quality of daily life. In this context, a frequently asked question arises:
Can you take ginger during pregnancy?
Yes, ginger is safe during pregnancy in doses of up to 1 gram daily. It is especially effective in relieving nausea in the first trimester, a stage in which up to 80% of women experience these symptoms. However, it should be strictly limited in the third trimester due to the risk of uterine contractions and bleeding.
Ginger is a root used for thousands of years in traditional medicine, known for its digestive, anti-inflammatory and antiemetic properties. Its use during pregnancy has been the subject of numerous studies, especially for its ability to relieve nausea in pregnancyone of the most frequent symptoms in first trimester. According to dietitian and nutritionist Carmen Horno, “the main active compounds in ginger that contribute to the relief of nausea and vomiting are gingerols and shogaols, along with other phenolic compounds, although these are found in a smaller proportion in the product.”
Gingerols act by inhibiting the stimulation of the vomiting center in the medulla oblongata, while shogaols have a calming effect on the stomach, reducing the spasms that cause nausea. This combined action makes ginger a valuable natural resource for many pregnant women.
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Benefits of ginger in pregnancy: special attention to the first trimester
Various studies support the effectiveness of ginger to combat Nausea in the first trimester of pregnancy.a stage in which up to 80% of women experience these symptoms. Although there is no standardized minimum dose, most research agrees that 1 gram of ginger daily may be enough to notice relief. This dose can be obtained through infusions, capsules, gummies or even ginger candies for pregnant women.
An advantage of the ginger pills during pregnancy is that they allow the amount ingested to be precisely controlled, thanks to the product labeling. This facilitates medical monitoring and avoids excesses. Additionally, the intense and slightly spicy flavor of ginger may be unpleasant for some pregnant women, so capsules and gummies significantly improve acceptance.
How to prepare a safe ginger infusion for pregnant women?
One of the most common forms of consumption. during pregnancy is the ginger infusion. To prepare it safely, it is essential to control the amount of root used. «When we talk about fresh root, the recommended dose is 1.5 to 2 grams per cup (200-250 ml of water), which is equivalent to a thin slice of 2-3 cm of peeled root. Adverse effects may appear from 4 grams per day,» warns Horno.
When in doubt about boiling or infusing, the expert recommends the second option: «It is better to infuse to release the gingerols. If we cook it at high temperature, the shogaols predominate, responsible for the spicy flavor.» Therefore, the ideal is to infuse a slice of ginger for 5–7 minutes in hot water at about 85–95 ºC.
A very popular variant is the ginger and lemon infusion during pregnancywhich can enhance its digestive effects. It can also be combined with chamomile or mint, always in moderate quantities. Of course, it is advisable to avoid common mistakes such as boiling it for too long, using excessive dry powder, drinking highly concentrated infusions on an empty stomach or adding honey and artificial sweeteners, which can entail unnecessary risks.
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Ginger in the second and third trimester: precautions and risks
Although ginger is a natural product, it is not without risks. Research has focused mainly on its use during first trimesterwhen nausea is more intense due to the increase in hormones such as gonadotropin, estrogen and progesterone. From second trimesterThese hormonal levels decrease and the symptoms usually subside, so take ginger during pregnancy beyond this stage it may not be necessary.
In it third quarterGinger consumption should be strictly limited. “It is contraindicated to exceed the dose of 1 g/day for its effects. vasodilators and antiplateletswhich can increase the risk of bleeding and cause uterine contractions premature births,» warns the nutritionist. It is one of the main Risks of ginger in pregnancy. that must be taken into account.
Furthermore, its use is not recommended in women with previous diabetes or gestational diabeteschronic gastritis, reflux, hypertension, anticoagulant treatments or high-risk pregnancies. In these cases, it is essential to consult with a gynecologist or family doctor before incorporating ginger into the diet.
Symptoms of intolerance or sensitivity to ginger in pregnant women include heartburn, persistent reflux, abdominal discomfort, gas or even diarrhea. If these effects occur, it is recommended to discontinue consumption immediately.
Other ways to consume ginger during pregnancy
During pregnancy, in addition to infusions, ginger can be incorporated into the diet in other ways. The gingerbread cookiesFor example, they are a safe option if moderate amounts are used. Adding between half and a teaspoon of ginger powder per recipe (makes about 10–12 servings) is well below the recommended daily limit.
There are also ginger candies for pregnant women. which can be useful for those who cannot tolerate the intense flavor of the fresh root. In all cases, it is important to check the labeling and ensure that the total daily dose does not exceed 4 grams.
When it comes to commercial drinks like ginger ale, you should be cautious. “Most do not contain real ginger, but rather artificial flavors or very diluted extracts, and they usually have high levels of sugar or sweeteners,” says Horno. If you opt for a drink of this type, it is essential that it contains ginger as a real ingredient and that it does not exceed 5 grams of sugar per serving (200 ml).
The ALDI Council
Are you pregnant and have abnormal symptoms? Write them down and consult with your obstetrician. And if you have to modify something in your diet, ask a dietitian-nutritionist for help.
Carmen Horno. Graduated in Human Nutrition and Dietetics and Master in Environmental and Nutritional Genetic Conditions of Growth and Development from the University of Zaragoza. She currently works as an oncology nutritionist at the Spanish Association Against Cancer at its headquarters in Zaragoza and as a teacher at the San Valero Group. He has participated in research projects, some at the European level such as: Feel4Diabetes, and also at the national level such as: Corals, Alimentando el Cambio, Melipop… He is a member of the Spanish Academy of Nutrition and Dietetics.
