Ginger
Overview
Ginger provides gingerols with gut-brain axis support, anti-inflammatory effects, and prokinetic properties helpful for SIBO management.
Within the BRAIN Diet framework, ginger supports gut-brain axis support and anti-inflammatory effects at 1–2 g/day fresh or powdered root, and many members of the Zingiberaceae family (which includes ginger, turmeric, and galangal) have pleiotropic effects overlapping between metabolic regulation and neurocognitive outcomes [1][2].
Key Nutritional Highlights
- Culinary herbs and spices including ginger contribute bioactive polyphenols with anti-inflammatory relevance [1]
- Plant-derived bioactives influence gut microbiota composition linked to gut–brain axis pathways [2]
- Ginger provides gingerols with gut-brain axis support, anti-inflammatory effects, and prokinetic properties helpful for SIBO management. [1]
- Ginger supports gut-brain axis support and anti-inflammatory effects at 1–2 g/day fresh or powdered root, and many members of the Zingiberaceae family (which includes ginger, turmeric, and galangal) have pleiotropic effects overlapping b… [2]
- Ginger provides gingerols with gut-brain axis support, anti-inflammatory effects, and prokinetic properties helpful for SIBO management.
Food Context
Synergies
- Part of gut-brain axis strategy
Preparation
- Can be used fresh, powdered, or as tea
- Prokinetic effects support SIBO management
- Anti-inflammatory support
Recipes
2 recipes containing this food
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Turmeric Lentil Dahl
Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 80 kcal | — |
| Protein | 1.8 g | — |
| Total fat | 0.8 g | — |
| Saturated fat | 0.2 g | — |
| Carbohydrates | 17.8 g | — |
| Fibre | 2 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.6 mg | 3.3% |
| Zinc | 0.3 mg | 3.1% |
| Magnesium | 43 mg | 10.2% |
| Selenium | 0.7 µg | 1.3% |
| Calcium | 16 mg | 1.6% |
| Potassium | 415 mg | 12.2% |
| Choline | 28.8 mg | 5.2% |
| Folate | 11 µg | 2.8% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.2 mg | 9.4% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 31 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
[1] Culinary herbs and spices including ginger contribute bioactive polyphenols with anti-inflammatory relevance. Bruni et al. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep
[2] Plant-derived bioactives influence gut microbiota composition linked to gut–brain axis pathways. Yeo et al. 2023. Influence of food-derived bioactives on gut microbiota compositions and their metabolites by focusing on neurotransmitters