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Alfalfa Sprouts
Medicago sativa
Low FODMAP
Safe Raw
Nutrient Dense
Fresh alfalfa sprouts

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of alfalfa sprouts is about 1 cup (raw)

Safe Serving Size: Can be consumed in larger portions as they are low in FODMAPs

Active Compounds: Alfalfa sprouts contain minimal FODMAPs and are rich in vitamins K, C, and folate

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms reported

Typical reaction time frame: Usually within 0-2 hours if any reaction occurs

Individual variation: Very low variation between individuals

Safe Alternatives

microgreens

Microgreens

pea shoots

Pea shoots

sunflower sprouts

Sunflower sprouts

Substitution ratio: 1:1 substitution ratio

Processing Effects

Safe to eat raw

Keep refrigerated to maintain freshness

Wash thoroughly before consumption

Stacking Considerations

Avoid combining with:

  • raw tomatoes
  • raw carrots
  • raw spinach

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

Reintroduction Guidelines
  1. Start with small portion (1/4 cup)
  2. If tolerated, increase to 1/2 cup next day
  3. Can progress to full serving (1 cup) if no symptoms

Signs of success: No digestive discomfort after consuming full serving

Hidden Sources

Common products containing garlic:

  • Mixed salads
  • Sandwich fillings
  • Vegetable wraps

Alternative names: Sprouts, Living lettuce, Sprouted alfalfa

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Freshness of sprouts
  • Proper washing technique

Tip: Always ensure sprouts are fresh and properly washed to minimize any digestive issues