FODMAP/SIBO Rating
Serving Size Consideration: 1 teaspoon of wasabi paste
Safe Serving Size: 2 teaspoons of wasabi paste
Active Compounds: Isothiocyanates, which give wasabi its pungent flavor and potential anti-inflammatory properties
Digestive Impact
Why it's problematic: Rarely problematic for FODMAP-sensitive individuals
Specific symptoms: May cause temporary nasal clearing and slight burning sensation, but typically no digestive issues
Typical reaction time frame: Immediate sensation that typically subsides within 10-15 minutes
Individual variation: Tolerance varies based on spice sensitivity rather than FODMAP content
Safe Alternatives
Substitution ratio: 1:1 for horseradish, 2:1 for ginger or turmeric (use twice as much)
Fresh wasabi root is lowest in FODMAPs
Commercial wasabi paste may contain additives - check ingredients
Avoid combining with:
- soy sauce
- garlic
- onion
Safe complementary foods: Safe to combine with most low FODMAP proteins and vegetables
- Start with 1/4 teaspoon (1.25g) of wasabi paste
- If tolerated, increase to 1/2 teaspoon after 24 hours
- Progress to full serving size (1 teaspoon) if no reactions occur
Signs of success: No digestive discomfort or IBS symptoms within 24-48 hours of consumption
Common products containing garlic:
- prepared sushi
- pea-based wasabi
- flavored snacks
- Asian-style dressings
Alternative names: Japanese horseradish, wasabia japonica, wasabi paste, wasabi powder
Factors affecting tolerance:
- Spice tolerance
- Quality of wasabi product
- Overall digestive sensitivity
- Portion size consumed
Tip: Start with small amounts to test individual tolerance to the spiciness rather than FODMAP content