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Celery
Apium graveolens
Moderate FODMAP
Portion Sensitive
Vegetable
Fresh green celery stalks

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One medium stalk (40g)

Safe Serving Size: Small stick (5cm length)

Active Compounds: Mannitol, Fructans

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Moderate to high amounts can trigger IBS symptoms

Specific symptoms: Bloating, gas, abdominal pain

Typical reaction time frame: 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

cucumber

Cucumber

zucchini

Zucchini

carrots

Carrots

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Chopping or cutting increases FODMAP exposure

Cooking slightly reduces FODMAP content

Freezing does not affect FODMAP content

Stacking Considerations

Avoid combining with:

  • asparagus
  • artichokes
  • garlic
  • onion

Safe complementary foods: Can be safely combined with carrots, cucumber, and lettuce

Reintroduction Guidelines
  1. Start with one small stick (5cm) of celery
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to two sticks
  4. Build up to normal serving size over a week

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Stock cubes
  • Vegetable juice blends
  • Pre-made soups
  • Salad mixes

Alternative names: Celery salt, Celery seed, Celery extract, Celery root

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size

Tip: Keep a food diary to track your personal tolerance levels