Ginger Against Colds and Flu: An Effective Natural Remedy?

Stuffy nose, sore throat, muscle aches: when a cold or flu strikes, many Belgians' first reflex is to turn to ginger. A hot infusion, a spicy shot, a seasoned broth – this root has been used for millennia in traditional Asian and Ayurvedic medicine to combat winter infections.

But beyond tradition, does ginger really help against colds and flu? What are the mechanisms at play? And most importantly, how can it be used effectively when you're laid up in bed? We break it down, with scientific studies to back it up.

What science says about ginger and respiratory infections

Ginger (Zingiber officinale) is not just a grandma'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 in vitro studies have shown that fresh gingerol – the main bioactive compound in ginger – has antiviral activity against respiratory syncytial virus (RSV), one of the common causes of upper respiratory tract infections. A study published in the Journal of Ethnopharmacology observed that extracts of fresh ginger benefits could inhibit the attachment of the virus to mucous membrane cells.

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

Immune system modulation

Beyond direct antiviral action, ginger appears to act on the immune system itself. Studies have shown that it stimulates the production of certain cytokines involved in the innate immune response, while also modulating the excessive inflammation that often accompanies respiratory infections. To delve deeper into this topic, consult our complete guide on ginger and immunity.

A 2020 meta-analysis in Nutrients concluded that regular ginger consumption could help reduce systemic inflammatory markers – a key element considering that excessive inflammation is responsible for a large part of flu symptoms.

Important: ginger is in no way a substitute for medical treatment, flu vaccination, or a consultation with your doctor. However, it can be an interesting natural supplement.

Why ginger helps when you're sick

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

Warming and diaphoretic effect

Ginger is thermogenic: it increases internal body temperature. This warming effect causes 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.

Decongestion of the respiratory tract

The pungent compounds in ginger – gingerol and shogaol – slightly irritate the mucous membranes, which stimulates the production of thinner mucus and facilitates its expulsion. The result: a less stuffy nose and easier breathing, without systematically resorting to pharmaceutical decongestants.

Anti-inflammatory action on the throat

Sore throat is one of the most troublesome symptoms of a cold. Ginger has well-documented anti-inflammatory properties that can help reduce inflammation of the pharyngeal mucous membranes. Combined with honey, it forms a classic duo to soothe irritation – a topic we explore in our article on ginger and honey.

Relief from 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 symptoms accumulate.

4 ginger cold remedies

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

1. The classic ginger-lemon hot drink

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

• Heat 250 ml of water (without boiling it)
• Add 1 to 2 tablespoons of grated fresh ginger
• Steep 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're 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 homemade syrup coats the throat and provides prolonged relief.

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

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

3. Ginger steam inhalation

When your nose is completely blocked, inhalation is incredibly effective.

• Bring 1 liter of water to a boil
• Add 30g of fresh ginger, sliced
• 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 laden with volatile compounds from ginger will decongest your nasal passages and provide rapid relief.

4. Spicy ginger broth

When you're sick, you need to hydrate and nourish yourself, even without an appetite. This broth ticks all the boxes.

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

Turmeric and black pepper enhance ginger's anti-inflammatory action. Cayenne pepper intensifies the decongestant effect. This is also the same synergy found in the INTI formula, which combines Peruvian ginger, turmeric, Sicilian lemon, black pepper, and cayenne.

Prevention: daily ginger to avoid getting sick

Better than curing: preventing. Integrating ginger into your daily routine before cold season can help strengthen your natural defenses.

Building immunity over time

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

A simple ritual

No complicated protocol is needed. Here are some easy habits to adopt starting in September:

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

Consistency is key. Potent, high-quality ginger, consumed daily, offers a much stronger protective foundation than an occasional tea during a full-blown flu episode.

The best ginger when you're sick

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

Fresh ginger

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

Ginger tea bags

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

Organic ginger concentrate

This is the best compromise between potency and practicality. A quality organic concentrate retains a high concentration of active ingredients while being prepared in a few 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 — without added sugar (0 g), without artificial preservatives. Just pour 30 ml into a cup of hot water to get a powerful anti-cold drink, even when you don't have the energy to cook. Handcrafted in Meise, Belgium.

Conclusion

Ginger for colds and flu is not just a popular myth: science is gradually confirming its antiviral, anti-inflammatory, and immunomodulatory properties. Although it is not a medicine and never replaces medical advice, it is a valuable natural ally for relieving symptoms, speeding up recovery, and – most importantly – preventing infections by strengthening your daily defenses.

Whether you opt for a homemade infusion or a ready-to-use concentrate, the essential 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 only and does not constitute medical advice. In case of persistent symptoms, high fever, or breathing difficulties, consult your doctor.