Is Ginger Low FODMAP?
Monash University recommends a modest 1 teaspoon (3 g) serving. In subsequent testing they raised the amount to 5 g. No further information is provided.
FODMAP Friendly has lab tested fresh ginger and no FODMAPs have been detected.
Zingiber officinale – Ginger, also known as ginger root, is a rhizome of the flowering ginger plant, a perennial from the same family (Zingiberaceae) as turmeric.
FODMAP Friendly Lab Testing
FODMAP Friendly has also lab tested Pickled Plain Ginger and no FODMAPs have been detected in it, either.
Why Is Some Pickled Ginger Pink?
Pickled ginger, often served with sushi, is naturally pale yellow. Its signature pink hue, however, typically comes from either a natural reaction or an added colorant. Fresh young ginger, when pickled, can develop a soft pink color due to anthocyanins—pigments found in plants that respond to acidic environments.
This reaction occurs because the vinegar used in pickling brings out the ginger’s natural pink tones. However, in many cases, the pink color in pickled ginger comes from an added ingredient, such as beet juice or artificial food coloring, especially if mature ginger (which lacks natural pink pigmentation) is used.
How to Buy & Store
Ginger is usually sold in two ways: fresh, which is often called ginger root, and the dried powder, which is typically found in the spice section of the supermarket and often labeled simply “ginger”. We keep both in the Test Kitchen and find uses for each often as the warm spicy flavor accents many foods beautifully from Asian inspired stir-fries to gingerbread cookies. Note that the Monash app references the fresh only, but we have found that we can tolerate the dried, ground spice as well. Test for yourself to see.
Fresh ginger should have tight almost shiny skin and feel heavy for its size. We buy what we will use within a week’s time. The dried can be found in bottles as well as in bulk (where available) and again, freshness is key. We buy what we will use within 6 months. Store airtight in a cool, dark location.
How to Prep & Use
Fresh ginger root can be peeled with a vegetable peeler and sliced, chopped or grated. There are special ginger graters available, that make quick work of the fibrous root, but you can also use a box grater or a rasp type zester. Recipes should give you a clear indication of what is needed.
Dry and ground ginger will be called for in teaspoons and tablespoons and you can measure out accordingly.
Ginger is used in both sweet and savory cooking and is a featured spice in many International cuisines including Indian and many Asian cuisines.
Ginger also has medicinal uses and has been used to quell nausea from seasickness, pregnancy and even chemotherapy. It has also been used topically for arthritis pain and other ailments.
Varieties
Typically consumers do not have a choice and there will be one type of fresh ginger available and perhaps a few brands of ground. In any event, freshness is paramount. A related spice is galangal, which is also given the Green Light by Monash.
Low FODMAP Recipes Featuring Ginger
Here are just a few of our ginger low FODMAP recipes:
- Low FODMAP Ginger Cranberry Sauce with Tangerines
- Maple Pumpkin Pie with Fresh Lemon & Ginger – Low FODMAP
- Low FODMAP Gingerbread Chocolate Chunk Cookies
