Oregano
Overview
Oregano provides polyphenol antimicrobial compounds that can help suppress SIBO and pathobionts without harming beneficial commensals.
Within the BRAIN Diet framework, overgrowth suppression (SIBO, Candida, Pathobionts) strategies include polyphenol antimicrobials (berberine, oregano, green tea); short-term low-FODMAP when needed; prokinetic foods (ginger).
Food Context
Synergies
- Part of SIBO management strategy
Preparation
- Can be used in culinary amounts or as extract
- Supports gut health
- Antimicrobial properties
Essential Amino Acid Profile
Oregano contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Spices, oregano, dried. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 265 kcal | — |
| Protein | 9 g | — |
| Total fat | 4.3 g | — |
| Saturated fat | 1.6 g | — |
| Carbohydrates | 68.9 g | — |
| Fibre | 42.5 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 36.8 mg | 204.4% |
| Zinc | 2.7 mg | 24.5% |
| Magnesium | 270 mg | 64.3% |
| Calcium | 1597 mg | 159.7% |
| Potassium | 1260 mg | 37.1% |
| Folate | 237 µg | 59.3% |
| Vitamin B6 | 1 mg | 80.3% |
Substances
References
[1] Culinary herb polyphenols including oregano contribute antioxidant and antimicrobial bioactivity. Boots et al. 2008. Health effects of quercetin: From antioxidant to nutraceutical
[2] Herbs and spices are concentrated sources of polyphenol bioactives in Mediterranean-style diets. Bruni et al. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep