Fermented ginger isn’t just something that comes with an order of sushi. It can easily be made at home! The process is very easy and calls for basic ingredients. It’s a traditional technique that brings out the best in ginger.
Why Ferment Ginger?
Your gut is full of bacteria, both good and bad. Keeping a steady balance is vital for overall health. The gut, after all, is the immune system’s first line of defense. It’s also connected to the brain, so it affects mental and emotional health. The balance also benefits digestion, helping move things along while absorbing nutrients.
Fermentation is a process that grows good bacteria. Sugar is used as food, encouraging the bacteria to grow and thrive. The result is a pickled, tasty product that restores bacterial balance.1 When your gut is happy, so are you.
Benefits Of Ginger
Ginger is already so healthy on its own, but fermentation takes it even further.
1. Relieves Joint Pain
As an anti-inflammatory food, ginger can ease arthritis, a disease of joint inflammation. It affects more than 50 million adults in the nation.2
In a 2016 study in PharmaNutrition, researchers discovered that it protects joints. Ginger also significantly reduced swelling, a major symptom of arthritis.3 All of this is because of gingerols, the active compounds in ginger. These anti-inflammatory substances give ginger its zesty flavor.4
2. Inhibits Fat Accumulation
Ginger contains gingerenone A, a compound with anti-obesity effects. It works by suppressing fat
Even if you’re not overweight or obese, consider eating more ginger. These fat-fighting benefits will keep your waistline in check.
3. Alleviates Digestive Problems
Feeling woozy? Ginger will save the day. It’s a popular remedy for morning sickness, motion sickness, and everything in between. Studies have also found that it prevents vomiting, constipation, bloating, and gas.6 Essentially, ginger is the ultimate digestive aid.
4. Enhances Immune Function
Lately, ginger shots have become super trendy, and it’s easy to see why. Ginger’s immune-boosting properties are too good to pass up! This superfood activates immune cells and
5. Decreases Cancer Risk
Remember, ginger is an antioxidant. This means it can fight free radicals that cause cell damage, and ultimately, cancer. For example, a 2017 study found that it can kill ovarian cancer cells by interrupting specific genetic pathways.8 In a different 2017 study, researchers discovered that ginger also prevents the growth of breast cancer cells. They were unable to proliferate, or multiply, because ginger stopped certain enzymes.
How To Make Fermented Ginger
- 1 large knob of ginger, about 6 inches long
- 1 tablespoon turmeric
- 1 tablespoon sea salt
- 1 cup rice vinegar
- ½ cup sugar
- Soak the ginger in cold water for 15 minutes.
- Using a spoon, scrape away the skin.
- Slice into thin pieces. Use a mandolin, if you have one.
- Sprinkle with turmeric. Place in a sterilized jar.
- In a small pot over low heat, combine salt, vinegar, and sugar.
- Continue stirring until the sugar melts.
- Pour the mixture into the jar. Make sure every piece of ginger is covered.
- Store in a dark, dry spot at room temperature for two weeks.
Young ginger might form a pinkish hue. However, fermented ginger in restaurants is often colored with beets or dyes. Don’t worry if your ginger doesn’t change color, it’ll still be just as healthy. Fermented ginger makes for a tasty side dish. Eat it alone, toss in salad, or serve it as a side dish. Whatever you do, don’t cook it! Heat will kill the good bacteria.
|↑1||Selhub, Eva M., Alan C. Logan, and Alison C. Bested. “Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry.” Journal of physiological anthropology 33, no. 1 (2014): 2.|
|↑2||Arthritis Facts. Arthritis Foundation.|
|↑3||Funk, Janet L., Jennifer B. Frye, Janice N. Oyarzo, Jianling Chen, Huaping Zhang, and Barbara N. Timmermann. “Anti-inflammatory effects of the essential oils of ginger (Zingiber officinale Roscoe) in experimental rheumatoid arthritis.” PharmaNutrition 4, no. 3 (2016): 123-131.|
|↑4||Semwal, Ruchi Badoni, Deepak Kumar Semwal, Sandra Combrinck, and Alvaro M. Viljoen. “Gingerols and shogaols: important nutraceutical principles from ginger.” Phytochemistry 117 (2015): 554-568.|
|↑5||Suk, Sujin, Gyoo Taik Kwon, Eunjung Lee, Woo Jung Jang, Hee Yang, Jong Hun Kim, N. R. Thimmegowda et al. “Gingerenone A, a polyphenol present in ginger, suppresses obesity and adipose tissue inflammation in high‐fat diet‐fed mice.” Molecular Nutrition & Food Research (2017).|
|↑6||Khodaie, Laleh, and Omid Sadeghpoor. “Ginger from ancient times to the new outlook.” Jundishapur journal of natural pharmaceutical products 10, no. 1 (2015).|
|↑7||Sultan, M. Tauseef, Masood Sadiq Buttxs, Mir M. Nasir Qayyum, and Hafiz Ansar Rasul Suleria. “Immunity: plants as effective mediators.” Critical reviews in food science and nutrition 54, no. 10 (2014): 1298-1308.|
|↑8||Pashaei-Asl, Roghiyeh, Fatima Pashaei-Asl, Parvin Mostafa Gharabaghi, Khodadad Khodadadi, Mansour Ebrahimi, Esmaeil Ebrahimie, and Maryam Pashaiasl. “The inhibitory effect of ginger extract on Ovarian cancer cell line; Application of systems biology.” Advanced pharmaceutical bulletin 7, no. 2 (2017): 241.|