FODMAP/SIBO Rating
Serving Size Consideration: Fresh ginger is typically used in small amounts as a spice or flavoring
Safe Serving Size: Ginger root is considered safe in servings up to 15g fresh or 3g dried
Active Compounds: Gingerols and shogaols are the main active compounds in ginger root that provide anti-inflammatory and digestive benefits
Digestive Impact
Why it's problematic: Rarely problematic for most people following a low FODMAP diet
Specific symptoms: May actually help reduce nausea and digestive discomfort
Typical reaction time frame: Usually immediate to 2 hours if any reaction occurs
Individual variation: Some people may experience mild heartburn if consumed in large quantities
Safe Alternatives
Substitution ratio: 1:1 for fresh turmeric, 1:2 for dried turmeric, 1:0.5 for horseradish
Dried ginger remains low FODMAP but becomes more concentrated in flavor
Cooking does not significantly affect FODMAP content
Freezing preserves low FODMAP status
Avoid combining with:
- garlic
- onion
- leeks
Safe complementary foods: Can be safely combined with most low FODMAP foods including carrots, cucumber, and rice
- Start with small amount (1/4 teaspoon grated) in tea or cooking
- If tolerated, increase to 1/2 teaspoon after 24 hours
- Can gradually increase to normal serving size of 1 thumb-sized piece
Signs of success: No digestive symptoms after consuming normal serving size
Common products containing garlic:
- ginger tea
- curry pastes
- asian marinades
- kombucha
- ginger ale
Alternative names: root ginger, stem ginger, green ginger, canton ginger
Factors affecting tolerance:
- Overall digestive sensitivity
- Form of ginger consumed (fresh vs dried)
- Quantity consumed
- Time of consumption (empty vs full stomach)
Tip: Start with small amounts and monitor your individual tolerance