Both pack a punch in the flavor department. But which comes out on top for inflammation?
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Garlic and ginger both contain compounds that may help fight inflammation.
- Both spices are winners when it comes to reducing inflammation.
- Adding both to your meals regularly is a flavorful way to support your health.
From turmeric lattes to ginger shots, anti-inflammatory foods have become one of nutrition’s favorite talking points. But some of the most promising ingredients aren’t trendy at all. Garlic and ginger have been used for centuries in cooking and traditional medicine, and both are often praised for their potential health benefits, including their ability to help reduce inflammation.
Inflammation is your body’s natural response to injury, stress or infection. “In short bursts, it helps you heal. When it lingers, though, chronic low-grade inflammation has been linked to conditions like heart disease and type 2 diabetes,” shares Jamie Lee McIntyre, M.S., RDN.
What you eat can play a role here, including garlic and ginger. But when it comes to combating inflammation, is one actually better than the other? Here’s what experts and research say.
Garlic & Inflammation
Garlic’s anti-inflammatory powers come down to its sulfur compounds, the most well-known being allicin. Interestingly, allicin doesn’t exist in a whole clove. Instead, it forms when garlic is crushed or chopped, triggering an enzymatic reaction that converts a precursor compound into allicin.
The research backing garlic’s anti-inflammatory effects is impressive, and much of it has to do with allicin. A sweeping review of 108 randomized controlled trials found that garlic supplementation was associated with improvements in key cardiovascular and inflammatory markers. Some of these outcomes included reductions in blood pressure, total cholesterol, LDL (“bad”) cholesterol and triglycerides, along with an increase in HDL (“good”) cholesterol. Improvements in C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-alpha), two inflammatory markers, were also observed.
Other studies have linked garlic supplements and garlic cloves with improvements in inflammatory markers and other aspects of health, including improvements in blood lipids, blood pressure, antioxidant status, oxidative stress and glucose metabolism.
That said, it’s worth noting that the majority of research has focused on garlic supplements or aged garlic rather than the fresh stuff you toss into most recipes. Scientists continue to call for larger, longer-term studies before drawing firm conclusions. Still, its potential benefits and flavor are reasons to keep reaching for it.
To get the most out of your garlic, consider these tips:
- Chop or crush it first, then wait. Let minced garlic rest a few minutes before cooking so allicin has time to fully form.
- Try it raw. Stir minced garlic into salad dressings, hummus or a fresh salsa to preserve its active compounds.
- Start small. Raw garlic may cause GI discomfort for some individuals—let alone some impressive breath—especially in larger amounts, so ease into it gradually.
- Use it often. Garlic shines cooked, too. Add it to soups, stir-fries and roasted dishes, even if some compounds are reduced by heat.
Ginger & Inflammation
Ginger brings a whole different lineup of anti-inflammatory compounds, including gingerols, shogaols, paradols and zingerone.
In fresh ginger, gingerols take center stage and have strong anti-inflammatory properties. When ginger is heated or stored over time, some gingerols convert into shogaols, which some research suggests may have even stronger anti-inflammatory effects than their fresh-form counterparts.
Research suggests these compounds can influence some of the processes that help drive inflammation in the body, which may help explain ginger’s anti-inflammatory benefits. One trial tested a concentrated ginger extract in 30 adults with mild to moderate joint and muscle pain over about eight weeks. Results showed that those taking ginger had reduced pain perceptions, improved everyday physical function and meaningful shifts in inflammatory markers, including interleukin-6 (IL-6), TNF-alpha and CRP.
Worth noting: This trial used a specialized extract that was standardized to contain 10% total gingerols and 3% or less shogaols. This is different from fresh ginger found at the grocery store, where the amount of these compounds can vary along with the dose, so the results may not translate one-to-one to your cooking. But they add to a meaningful body of evidence that ginger is more than just a flavor booster, and regularly enjoying ginger may help.
To add more ginger to your diet, consider these tips:
- Use it fresh and cooked. Fresh ginger delivers gingerols, while cooking converts some into shogaols. Both offer anti-inflammatory benefits.
- Make ginger tea. Steep fresh slices in hot water for a simple, warming anti-inflammatory drink.
- Blend it into smoothies. A small knob of fresh ginger adds a pleasant kick and a concentrated dose of its active compounds.
- Experiment. Ginger plays well in soups, stir-fries, marinades, dressings, dips and even baked goods, so there’s really no shortage of ways to use it.
Which Is Better?
“Neither garlic nor ginger is better than the other in regard to reducing inflammation. Both spices have anti-inflammatory properties to help reduce inflammation,” shares Michael Rollo, M.S., RD.
Think of them as teammates rather than rivals. Between the two, they contain different compounds that may influence a broad range of the body’s inflammatory pathways.
While they may help reduce inflammation, research is far from conclusive. Both ginger and garlic are fantastic choices, but most studies still rely on supplemental forms rather than the amounts one would consume daily. Researchers also continue to call for larger, longer-term trials before drawing firm conclusions about their role in managing inflammation. Remember: They may help support an anti-inflammatory lifestyle, but they’re not a substitute for medical care.
Instead, try incorporating both into your diet, along with other anti-inflammatory foods like fruit, vegetables, whole grains, nuts, seeds and healthy fats. Garlic and ginger pair well together in stir-fries, marinades, soups, dressings and much more. Really, they’re the perfect dynamic duo.
Our Expert Take
Garlic and ginger both bring anti-inflammatory compounds to the table, and the research supports making room for both in your regular cooking. Garlic’s sulfur compounds and ginger’s gingerols and shogaols have each been linked to improvements in inflammatory markers and other aspects of health.
But consistency matters. “Adding some spice to your weekly or daily meals is helpful, but being consistent and consuming them on a regular basis is where you will benefit most,” shares Rollo.
So rather than trying to crown a winner, the smartest play is simply to make room for both in your kitchen, and let that steady, flavorful habit do the work over time.