Is Ginger Low FODMAP? All About Ginger & Ginger Products

November 25, 2022 (Last Updated: December 14, 2022)
is ginger low fodmap

We’re answering the question, “is ginger low FODMAP” in this post. If you’ve started the low FODMAP diet and you’re wondering, “is ginger low FODMAP?” Then, you’re at the right place. 

According Monash University, ginger is FODMAP free. This is great news because ginger is great in sweet and savory recipes! But what about other ginger products like ginger ale or gingerbread cookies? That’s exactly what we’ll cover today:

Is Ginger Low FODMAP or Is Ginger High FODMAP?

To quote Monash University, “Ginger is FODMAP free and can be enjoyed according to appetite.” Zero FODMAPs detected in ginger. The app does state the nutritional guideline which recommends a serving size of 5 grams or 1 teaspoon.

Ginger is a type of root plant in the rhizome family. You can find fresh ginger or dried ginger in powder form. The Monash app only references fresh ginger root but I use powdered ginger in a lot of Asian dishes and can tolerate it. You should test it for yourself and see.  

You can find fresh ginger at the produce aisle or farmers market. It’s great for savory dishes like soups, curries, and marinades. It’s also perfect for tea! Make sure to always choose the freshest ginger.

How To Choose The Best Ginger

The freshest ginger should have tight shiny skin. Older ginger will have wrinkly skin that is dry and dull, almost dusty. The thicker the skin, the older the ginger. 

Basket filled with the best ginger your supermarket has to offer? Find out why this root plant is good for you in the next section.

Ginger And IBS

is ginger low fodmap

You’ll find ginger in tons of Asian recipes but also in Asian medicine. Ginger is rich in antioxidants and has anti-inflammatory properties. It’s no wonder ginger is a common ingredient in home remedies. 

Whenever I’m nauseous, I grab a pot of hot water and add some fresh slices of ginger to make ginger tea. Have a cold? Take a ginger shot, I guarantee it’ll clear out that blocked nose.

Ginger has plenty of health benefits and helps relieve nausea, improves indigestion and other gastrointestinal problems. Here are 4 benefits of adding this ingredient into your low FODMAP diet:

  • Fiber Rich: Ginger is rich in fiber and filled with antioxidants.
  • Helps Reduce Nausea and Vomiting: Studies show that ginger is great at soothing and settling an upset stomach. It’s been effective to reduce nausea and vomiting too.
  • Relieves Pain: Studies show that ginger is effective with reducing pain. 
  • Aids Digestion: All the fiber makes ginger an ingredient that helps regulate bowel movements.

Here are some other questions about ginger and IBS that may help you.

Is Ginger IBS Friendly?

Ginger has plenty of health benefits, especially when it comes to IBS. Studies in the past show that ginger helps with gastrointestinal symptoms. Herbal medicines used by IBS patients have pain relieving effects [source].

Are Ginger And Turmeric Low FODMAP?

Ginger is a rhizome plant just like galangal or turmeric. Both plants are low FODMAP but unlike ginger, only trace amounts of FODMAPs were found.

Galangal is low FODMAP at 18g serves or 0.63 ounces. Fresh turmeric is low FODMAP at 10g, 1 tablespoon or 0.35 ounces.

How Much Ginger Should I Take For IBS?

Monash recommends the low FODMAP serving of 5 grams for ginger but that’s based on the nutritional guidelines. Studies show that 1-2 grams of ginger a day may be beneficial [source].

Now that we’ve answered all the questions about ginger benefits and IBS, let’s get into the real important questions: What about gingerbread cookies, pickled sushi ginger or ginger ale/beer? 

Find out if these products are low or high FODMAP in the next section.

Ginger Products: Low Or High FODMAP?

is ginger low fodmap

Knowing ginger FODMAPs (or lack of) is great but the more important stuff has got to be ginger products like the pickled ginger they serve next to sushi, ginger ale, ginger beer or candied ginger. 

Is Ginger Cake Low FODMAP?

According to Monash University, gluten free spiced ginger is OK but be aware that some gluten free ginger cakes may be made with high FODMAP ingredients. Have a look at this article about low FODMAP flours.

How To Buy Low FODMAP Breads & Flours

Are Gingerbread Cookies Low FODMAP?

I love gingerbread cookies and I was really worried I had to miss out on all the holiday fun but luckily, gingerbread cookies that are gluten-free should be low FODMAP. Gingerbread cookies can sometimes be made with molasses or treacle. Both of these ingredients have low FODMAP servings.

Molasses is low FODMAP in small servings of 5 grams or 1 teaspoon. Larger amounts of 10 grams or ½ tablespoon contain moderate amounts of fructan and fructose. And 20g is high FODMAP.

Black treacle is not listed in the FODMAP app but treacle syrup is listed as low FODMAP at 14g or ½ tablespoon. Larger serving sizes of 27g or 1 tablespoon is moderate in FODMAPs. FODMAP Friendly tested black treacle as high FODMAP at 14g or 1 tablespoon. 

Is Ginger Ale Low FODMAP?

Is ginger ale or ginger beer low FODMAP? Ginger ale or beer is usually low FODMAP but there can be sneaky high FODMAP ingredients.

Most soft drinks and soda’s are low FODMAP except for those with ingredients like fruit juice (which is high in fructose), high fructose corn syrup, or sugar alcohols. These are high FODMAP ingredients that may trigger IBS symptoms.

Is Ginger Tea Low FODMAP?

Since ginger is FODMAP free, fresh ginger tea is low FODMAP. Ginger tea is a great way to reduce nausea or settle an upset stomach. You can easily make a cup of ginger tea by boiling some water and fresh ginger together. 

Buying ginger tea bags at the store? Make sure to check the ingredient label for high FODMAP ingredients or teas when choosing herbal tea in stores. High FODMAP teas include chai, chamomile, dandelion, fennel, herbal, oolong and chrysanthemum tea.

Is Pickled Ginger Low FODMAP?

Pickled ginger is often served next to sushi. It’s a Japanese pickle that’s made by pickling thin slices of young ginger in vinegar, sugar and salt.

All About Vinegars & FODMAPs

Not all pickled ginger is made this way. Sometimes mass produced pickled ginger can hide sneaky FODMAPs like high fructose corn syrup.

Why High Fructose Corn Syrup Is High FODMAP: Corn Products & FODMAPs

Is Candied Ginger Low FODMAP?

Candied ginger hasn’t been tested yet but according to the FIG app, it has a low-risk indication. If it’s made with sugar and ginger then it should be okay but check the ingredient label and avoid candied ginger made with high fructose corn syrup.

The low FODMAP diet is still growing and evolving with time but if you don’t want to risk trying ginger products that have not been tested, there are some low FODMAP certified ginger products you can buy.

Low FODMAP Certified Ginger Products

According to the Monash FODMAP App, here are some certified low FODMAP ginger products you can enjoy:

Looking for low FODMAP recipes with ginger? I’ve got you covered in the next section.

Low FODMAP Recipes With Ginger

I love ginger because it adds so much flavor to a dish. Growing up Asian means garlic, onion and ginger were the trifecta in cooking. I thought it was the end of my cooking life when I realized I couldn’t use garlic and onions anymore but luckily I still had ginger. 

These are some of my favorite ginger recipes:

Low FODMAP Bone Broth

3 Ingredient Ginger Chicken Broth

Thai Chicken Noodles

Crispy Low FODMAP Ginger Eggplant

Spiced Royal Roast Chicken

Slow Cooker Lamb Shoulder Curry

Low FODMAP Vegan Thai Curry


DIY Low FODMAP Curry Paste

DIY Low FODMAP Curry Powder

I now know I can tolerate moderate amounts of garlic (yup! It’s a myth that you can’t ever have garlic or other high FODMAP ingredients on a low FODMAP diet):

How To Eat Garlic On A Low FODMAP Diet

How To Add Onion Flavor On A Low FODMAP Diet

So, “is ginger low FODMAP?” Yes. It is and it also has a lot of health benefits. If you want to try adding ginger into your low FODMAP diet, why not try some of the recipes I listed above? For more low FODMAP recipes, check out these articles:

20+ Low FODMAP Recipes Vegetarian Friendly

15+ Low FODMAP Vegan Recipes

Ginger Filled Low FODMAP Asian Recipes

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