FODMAP/SIBO Rating
Serving Size Consideration: 2 cups fresh leaves
Safe Serving Size: Up to 4 cups fresh leaves
Active Compounds: Arugula contains minimal FODMAPs and is rich in nutrients like vitamin K, calcium, and antioxidants
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Minimal to no digestive symptoms reported
Typical reaction time frame: Usually immediate if any reaction occurs
Individual variation: Very low variation between individuals
Washing does not affect FODMAP content
Can be eaten raw or cooked without FODMAP changes
Avoid combining with:
- artichokes
- asparagus
- cauliflower
Safe complementary foods: Can be safely combined with most low FODMAP vegetables and proteins
- No specific reintroduction needed as arugula is naturally low FODMAP
- Can be consumed freely during elimination phase
Signs of success: No digestive symptoms when consuming normal portions
Common products containing garlic:
- Mixed salad greens
- Spring mix
- Mediterranean dishes
- Prepared sandwiches
Alternative names: Rocket, Rucola, Garden rocket, Roman rocket
Factors affecting tolerance:
- Overall digestive sensitivity
- Portion size
- Individual tolerance to leafy greens
Tip: Start with small portions if new to leafy greens, though arugula is generally well-tolerated