8 Anti-Inflammatory Indian Spices to Eat Daily

2. Ginger (Adrak) — A spicy root with strong evidence

Ginger is prized across India for warming the stomach and calming aches. The bioactive gingerols and related compounds reduce inflammatory markers in lab and human studies, and some reviews rank ginger highly for joint and muscle pain relief. In everyday life, fresh ginger in chutneys, stir-fries, or hot water with lemon is an easy habit. A common daily culinary amount is 1–2 grams of fresh ginger, roughly a thumb-sized slice, added to tea or food. Ginger also helps with nausea and digestion, making it a handy spice for tiffins and travel. People on blood-thinning medications should use ginger moderately and consult their health provider because ginger can enhance bleeding risk in larger amounts. Pregnant people should stick to culinary amounts and ask their clinician about concentrated extracts. For regular use, keep sliced ginger in the fridge or frozen cubes in the freezer for quick additions to chai, dal tadka, or soups.