Ginger tea — whether from fresh ginger or a store-bought tea bag — can have some mild side effects. Some people notice heartburn, diarrhea, gas, and abdominal pain after drinking ginger tea.

This article will discuss the potential side effects of ginger tea, alongside some possible benefits.

It will also look at the safety of consuming ginger tea during pregnancy.

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According to a 2020 systematic review, ginger can cause mild side effects. However, this is rare.

Some side effects, such as heartburn, diarrhea, and reflux, might occur when a person consumes 6 grams (g) or more of it daily.

1 gram of ginger is equivalent to:

  • 1 teaspoon (tsp) of grated raw ginger
  • 1/2 tsp of powdered ginger
  • 4 cups of water with 1/2 tsp of grated ginger

The sections below will look at these potential side effects in more detail.

Heartburn

Heartburn occurs due to acid reflux causing a burning sensation in the lower chest.

In one 2020 systematic review, 16 out of the 109 studies and reviews the researchers examined reported heartburn as an adverse side effect.

A 2020 study found that consuming around 1.65 g of ginger daily significantly improved upper gastrointestinal issues, such as reflux, in people with advanced cancer.

Digestive effects

  • abdominal pain, or stomachache
  • gas and bloating
  • diarrhea

However, ginger also increases gastric emptying, which can help relieve the symptoms of abdominal pain.

A 2018 article states that ginger can also decrease the pressure on the lower esophageal sphincter, which can help reduce gas and bloating.

Bleeding

Ginger may encourage bleeding. This is because it inhibits platelet thromboxane. This is a substance that platelets make that causes the blood to clot and constricts the blood vessels.

There are also concerns that ginger may interact with blood-thinning medications, such as warfarin.

For this reason, people should avoid consuming ginger before undergoing surgery. Those with bleeding disorders should also talk with a doctor before consuming any form of ginger.

Although ginger tea can cause some side effects, it also has some potential health benefits including:

Reduced nausea and vomiting

Gingerols and shogaols, which are active compounds in ginger, may help relieve nausea and vomiting.

The authors of a 2022 review note that ginger extracts may help relieve pregnancy-induced nausea and vomiting, as well as chemotherapy-induced nausea.

A 2024 randomized controlled trial involving 103 people receiving chemotherapy looked at the effects of daily ginger supplementation on chemotherapy-induced nausea. The participants taking 84 mg of ginger daily reported less severe nausea and vomiting and better quality of life than those taking a placebo. The researchers concluded that ginger is a useful therapy to reduce the gastrointestinal effects of chemotherapy.

Pain relief

Ginger may also help relieve pain and have an anti-inflammatory effect.

One study involved 60 adults with acute migraine. They reported relief after using 400 milligrams of ginger extract alongside nonsteroidal anti-inflammatory drugs.

A 2020 systematic review suggests that ginger may also relieve menstrual pain and pain due to osteoarthritis.

Weight loss

Ginger tea may help people lose weight. For example, one 2018 review suggests that ginger may aid weight loss by:

  • suppressing lipogenesis, which is the metabolic process that contributes to the storage of fat
  • inhibiting intestinal fat absorption
  • controlling appetite

Better blood sugar control

Ginger tea may also help people with type 2 diabetes (T2D) achieve better blood sugar control.

A 2019 review of studies looked at how ginger consumption affects blood sugar in patients with T2D. Researchers analyzed eight trials with 454 participants. While fasting blood sugar did not change significantly with ginger, HbA1c levels improved with ginger intake over time. This suggests that ginger might help control blood sugar in the long term for those with T2D.

Hba1c is a blood test measuring average blood glucose levels over a 2 to 3 month period.

Improved heart health

Ginger tea may help improve heart health and lower blood pressure.

Some research suggests that a daily intake of ginger may help lower the risk of chronic heart conditions by:

Ginger tea is safe to drink. However, people should avoid consuming more than 6 g of it per day.

Some sources suggest that those with gallstones should be cautious when using ginger. This is because it may increase the flow of bile.

Safety of ginger during pregnancy

An older study examined 1,020 people who used ginger during pregnancy. The researchers concluded that using ginger during pregnancy did not increase the chance of:

  • stillbirth
  • a low birth weight
  • preterm birth
  • a low Apgar score, which is a test to check the newborn’s heart rate, muscle tone, and other signs

A 2024 review notes that observational studies show a small increased risk of stillbirth with doses of ginger of 0.3 mg to 7200 mg per day. There were no reports of fetal adverse effects or malformations.

However, pregnant people should still consult a healthcare professional before consuming ginger.

How to make ginger tea

You can make ginger tea using store-bought tea bags. Alternatively, to make your own ginger tea, you can use:

  • Fresh ginger: Add thinly sliced pieces of ginger to hot water and steep for a few minutes.
  • Dried ginger: Pour hot water over the dried ginger and let the tea steep for a few minutes.
  • Powdered ginger: Stir a small amount of powdered ginger into some hot water.

The side effects of ginger tea may vary from person to person. It may cause heartburn, stomach upset, diarrhea, and bloating.

Although ginger tea comes with several side effects, it may also offer a wide range of benefits, including:

  • pain relief
  • better blood sugar control
  • reduced nausea from morning sickness and chemotherapy
  • improved heart health
  • reduced hypertension

However, pregnant people and those with gallstone disease, diabetes, or high blood pressure should talk with a healthcare professional before incorporating ginger tea into their wellness regimen.