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Parsnip
Pastinaca sativa
Low FODMAP
Root Vegetable
Winter Vegetable
Fresh whole and sliced parsnips

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One medium parsnip, raw or cooked

Safe Serving Size: Up to 200g per serving is considered low FODMAP

Active Compounds: Fructans and polyols in very small amounts

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Minimal to no symptoms when consumed in recommended portions

Typical reaction time frame: 2-4 hours if sensitivity exists

Individual variation: Most people can tolerate parsnips well

Safe Alternatives

carrots

Carrots

turnips

Turnips

rutabaga

Rutabaga

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Cooking reduces any minimal FODMAP content further

Freezing does not significantly affect FODMAP content

Stacking Considerations

Avoid combining with:

  • jerusalem artichokes
  • asparagus
  • cauliflower

Safe complementary foods: Can be safely combined with most low FODMAP vegetables and proteins

Reintroduction Guidelines
  1. Start with small portion (1/4 cup cooked)
  2. If tolerated, increase to 1/2 cup
  3. Can typically be included regularly in diet if no reactions occur

Signs of success: No digestive symptoms after consuming regular portions

Hidden Sources

Common products containing garlic:

  • Root vegetable medley
  • Winter vegetable soup
  • Roasted vegetable mix

Alternative names: Wild parsnip, Garden parsnip, Queen Anne's lace root

Individual Variables

Factors affecting tolerance:

  • Overall FODMAP sensitivity level
  • Portion size consumed
  • Cooking method
  • Individual digestive health

Tip: Start with small portions and increase gradually if well tolerated