Ginger Against Colds and Flu: An Effective Natural Remedy?

Stuffy nose, throat on fire, aches : when the cold or the flu strikes, the first reflex of many Belgians is to turn to the ginger. Hot infusion, spicy shot, spicy broth — this root has been used for millennia in traditional Asian and Ayurvedic medicines to fight winter infections.

But beyond tradition, the ginger does it really help with colds and flu ? What are the mechanisms at play? And above all, how to use it effectively when you are bedridden? We take stock, supported by scientific studies.

What the science says about ginger and respiratory infections

Ginger (Zingiber officinale) is not just a grandmother's remedy. Scientific research is increasingly interested in it, particularly for its properties against the viruses responsible for colds and flu.

Documented antiviral properties

Several studies in vitro showed that fresh gingerol — the main bioactive compound in ginger — has antiviral activity against respiratory syncytial virus (RSV), a common cause of upper respiratory infections. A study published in the Journal of Ethnopharmacology observed that extracts from fresh ginger benefits could inhibit the attachment of the virus to mucosal cells.

Other works, published in Phytotherapy Research, suggest that certain compounds in ginger interfere with the replication of influenza viruses (flu) in the laboratory. Be careful, however: these results in vitro do not automatically translate into clinical effects in humans. The research is promising, but still incomplete.

Modulation of the immune system

Beyond the direct antiviral action, ginger seems to act on the immune system himself. Studies have shown that it stimulates the production of certain cytokines involved in the innate immune response, while modulating theinflammation excess which often accompanies respiratory infections. To delve deeper into this topic, check out our complete guide on ginger and immunity.

A 2020 meta-analysis in Nutrients concluded that regular consumption of ginger may help reduce systemic inflammatory markers — a key element when we know that excessive inflammation is responsible for a large part of flu symptoms.

Important: ginger does not in any way replace medical treatment, flu vaccination or a consultation with your doctor. It can, however, constitute an interesting natural supplement.

Why ginger helps when you are sick

Even if science has not yet fully elucidated, several mechanisms explain why ginger provides real relief when you have a cold or flu.

Warming and sudorific effect

Ginger is thermogenic: it increases internal body temperature. This warming effect causes a slight sweating which, according to traditional Chinese medicine, helps the body “expel” the cold. In practice, drinking a hot ginger infusion when you have chills provides immediate comfort.

Respiratory tract decongestion

The pungent compounds in ginger — gingerol and shogaol — mildly irritate the mucous membranes, which stimulates the production of thinner mucus and makes it easier to pass. Result: a less blocked nose and freer breathing, without systematically resorting to pharmaceutical decongestants.

Action anti-inflammatory on the throat

The sore throat is one of the most distressing symptoms of the common cold. Ginger has properties anti-inflammatories well-documented that can help reduce inflammation of the pharyngeal mucous membranes. Combined with honey, it forms a classic duo for soothing irritation — a topic we explore in our article on ginger and honey.

Relief of nausea

The flu is sometimes accompanied by nausea and digestive problems. It is precisely in this area that ginger has the most clinical evidence: it is recognized by the WHO and the EMA as a natural antiemetic. An additional advantage when you combine the symptoms.

4 anti-cold recipes with ginger

Let's move on to practice. Here are four simple preparations to get the most out of ginger when you're sick.

1. The hot ginger drinklemon classic

It is the ultimate cold remedy. The combination ginger lemon provides warmth, vitamin C and bioactive compounds in one cup.

• Heat 250 ml of water (without boiling)
• Add 1 to 2 tablespoons of fresh ginger grated
• Leave to infuse for 10 minutes covered
• Add the juice of half a lemon and a teaspoon of honey
• Drink hot, 2 to 3 times a day

Quick tip: When you are too tired to grate ginger, dilute 30 ml of INTI concentrate in hot water. You get a drink rich in organic Peruvian ginger, turmeric and Sicilian lemon in less than 30 seconds.

2. Ginger-honey syrup for the throat

This syrup house lines the throat and provides prolonged relief.

• Mix 50 g of finely grated fresh ginger with 150 g of liquid honey
• Add the juice of a whole lemon
• Leave to macerate for 24 hours in the refrigerator
• Take a teaspoon every 3-4 hours for sore throat

Honey acts as a natural dressing on irritated mucous membranes, while ginger provides its anti-inflammatory action. To learn more about this ginger tea and its variants, consult our dedicated guide.

3. Ginger steam inhalation

When the nose is completely blocked, inhalation is extremely effective.

• Bring 1 liter of water to a boil
• Add 30 g of fresh ginger cut into slices
• Remove from heat, place your face over the bowl (at a reasonable distance)
• Cover your head with a towel and inhale for 10 minutes
• Optional: add a few drops of eucalyptus essential oil

The vapors loaded with volatile compounds from ginger will decongest your nasal passages and provide rapid relief.

4. Spicy ginger broth

When you are sick, you need to hydrate and eat, even without an appetite. This broth checks all the boxes.

• Brown 2 tablespoons of grated ginger and 1 clove of garlic in a little oil
• Add 750 ml of chicken or vegetable stock
• Add a pinch of turmeric, of black pepper and cayenne pepper
• Let simmer for 15 minutes
• Serve with a squeeze of lemon

Turmeric and black pepper reinforce the anti-inflammatory action of ginger. Cayenne pepper intensifies the decongestant effect. It is also the same synergy that we find in the INTI formula, which combines Peruvian ginger, turmeric, Sicilian lemon, black pepper and cayenne.

Prevention: ginger every day to avoid getting sick

Better than cure: prevention. Integrate ginger into your daily routine before cold season can help strengthen your natural defenses.

Build your immunity over time

The immunomodulatory properties of ginger seem more effective with regular consumption than with occasional use. Several observational studies suggest that daily consumption of ginger is associated with a reduction in the frequency of infectious episodes — although large-scale clinical trials are still lacking to confirm this with certainty.

A simple ritual

No need for complicated protocols. Here are some easy habits to adopt starting in September:

• In the morning: a ginger shot concentrated (30 ml diluted in a glass of water) to start the day
• During the day: a ginger infusion fresh instead of a coffee
• In the evening: incorporate grated ginger into your soups, curries or sauces

The key is consistency. Potent, quality ginger, consumed every day, offers a much more solid base of protection than an occasional herbal tea during a flu episode.

The best ginger when you are sick

Not all forms of ginger are equal, especially when you are weakened by a cold or flu and every effort counts.

Fresh ginger

It is the richest form of gingerol. Ideal for the recipes above, but it requires peeling, grating, infusing... Not always realistic when you have a fever of 39°C and you just want to stay under the duvet.

Ginger herbal tea bags

Practical, but often very diluted. Most industrial herbal teas contain a minimal amount of ginger, supplemented by flavorings. The therapeutic effect is limited.

Organic ginger concentrate

It is the best compromise between power and practicality. A organic concentrate quality maintains a high concentration in active ingredients while preparing in seconds.

INTI was designed precisely with this in mind: an organic ginger elixir (certified by Certisys, European organic label) based on Peruvian ginger, enriched with turmeric, Sicilian lemon, black pepper and cayenne — sugar free added (0 g), no artificial preservatives. Simply pour 30 ml into a cup of hot water for a powerful anti-cold drink, even when you don't have the energy to cook. Handcrafted in Meise, Belgium.

Conclusion

The ginger for colds and flu is not just a popular myth: science is gradually confirming its antiviral, anti-inflammatory and immunomodulatory properties. Even though it is not a medicine and never replaces medical advice, it is a valuable natural ally to relieve symptoms, speed up recovery and — above all — prevent infections by strengthening your defenses on a daily basis.

Whether you opt for a homemade infusion or a ready-to-use concentrate, the main thing is to choose quality ginger and consume it regularly. Your immune system will thank you this winter.

This article is provided for informational purposes and does not constitute medical advice. If symptoms persist, high fever or difficulty breathing, consult your doctor.