Ginger
Overview
Ginger provides gingerols with gut-brain axis support, anti-inflammatory effects, and prokinetic properties helpful for SIBO management. 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.
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
- Ginger: Gut-brain axis support, anti-inflammatory - 1–2 g/day fresh or powdered root
- Overgrowth Suppression (SIBO, Candida, Pathobionts): Polyphenol antimicrobials (berberine, oregano, green tea); short-term low-FODMAP when needed; prokinetic foods (ginger)
- Many members of the Zingiberaceae family (which includes ginger, turmeric, and galangal) have pleiotropic effects overlapping between metabolic regulation and neurocognitive outcomes