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	—
Sugars	1.7 g	—
Fibre	2 g	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Ginger root, raw, FDC ID 169231, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

No nutrition data yet and no editorial substances. Add tags (from the Overview) and/or populate the nutrition table so substances appear here.

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