If you're using Intermittent Fasting, does ginger break a fast? Today, we're diving into the details of ginger and Intermittent Fasting.
Does Ginger Break a Fast?
Around 1 Tbsp. sliced ginger (roughly the amount you would use in a serving of ginger tea) will contain around .9g net carbohydrates. These net carbohydrates are extremely important when it comes to whether or not it will break your fast.
When determining whether or not something will break a fast, you need to find out if it causes an insulin response. One of the main weight loss perks of Intermittent Fasting is that it causes a natural decrease in the storing hormone insulin. This lower insulin level during the fast turns on the fat burning process called lipolysis. Typically, good rule of thumb is to stick to less than 1g of net carbohydrates during the fast so as not to break your fast.
So if you're using around 1 tbsp. freshly sliced ginger, which comes in at around .9g net carbs, you're likely in the clear. If you stick to around 3/4 tsp. or less of ground ginger (which comes in at around .7 grams net carbohydrates), then you will also likely not break a fast.
Interestingly, ginger can also have additional gut healing perks to compound on the gut health perks of Intermittent Fasting.
Intermittent Fasting causes the body to stimulate the gut cleaning process called the Migrating Motor Complex (or MMC, for short). When this is turned on, it flushes out left behind food and bacteria that would normally lead to bloating. The MMC is usually only turned on during a fast. However, you can help to further stimulate the MMC by sipping on ginger tea. Ginger has been found to help ramp up the MMC even further, which may double down on the gut health perks of Intermittent Fasting.(1)
So if you want to reap the gut healing perks of ginger while also making sure you don't break a fast, aim for no more than 1 Tbsp. freshly sliced ginger or 3/4 teaspoon ground ginger in your water or tea.
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Autumn Elle Nutrition