FODMAP/SIBO Rating
Serving Size Consideration: One tablespoon, chopped (3-4g)
Safe Serving Size: Green parts only: up to 1/2 cup (25g)
Active Compounds: Fructans and fructo-oligosaccharides (FOS), particularly concentrated in the white bulb portion
Digestive Impact
Why it's problematic: White bulb portion contains higher levels of FODMAPs
Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort
Typical reaction time frame: Typically within 30 minutes to 4 hours after consumption
Individual variation: Tolerance varies significantly between individuals, especially for the green tops
Safe Alternatives
Substitution ratio: Use equal amounts of green herbs as replacement
Using only the green tops significantly reduces FODMAP content
Cooking does not reduce FODMAP content
Avoid combining with:
- garlic
- onion
- leeks
- shallots
Safe complementary foods: Can be safely combined with most low FODMAP vegetables and proteins
- Start with small amounts (1 tablespoon) of green parts only
- If tolerated, gradually increase portion size of green parts
- Test white parts separately, starting with 1 teaspoon
- Wait 24 hours between tests to monitor reactions
Signs of success: No digestive symptoms within 24 hours after consumption
Common products containing garlic:
- Asian cuisine
- Salad dressings
- Garnishes
- Prepared soups
Alternative names: Scallions, Spring onions, Chinese onions, Welsh onions
Factors affecting tolerance:
- Overall digestive health
- Portion size consumed
- Part of plant used (green vs white)
- Individual FODMAP tolerance
- Stress levels
Tip: Start with small portions of green parts only and monitor your body's response