FODMAP/SIBO Rating
Serving Size Consideration: One typical serving is about 2-3 artichoke hearts
Safe Serving Size: For FODMAP-sensitive individuals, limit to 1/2 artichoke heart
Active Compounds: Fructans and fructo-oligosaccharides (FOS)
Digestive Impact
Why it's problematic: High in fructans which can cause significant digestive issues in sensitive individuals
Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Tolerance levels vary significantly between individuals
Canning does not significantly reduce FODMAP content
Cooking does not reduce fructan content
Avoid combining with:
- asparagus
- garlic
- onion
- jerusalem artichokes
Safe complementary foods: Can be safely combined with low FODMAP proteins and grains
- Start with 1 tablespoon (15g) of artichoke hearts
- Wait 24-48 hours to assess tolerance
- If well tolerated, gradually increase to 30g
- Monitor symptoms throughout the process
Signs of success: No significant digestive symptoms within 48 hours of consumption
Common products containing garlic:
- antipasto platters
- Mediterranean salads
- pizza toppings
- pasta dishes
Alternative names: Roman artichokes, globe artichoke hearts, marinated artichoke hearts
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Portion size
- Processing method
Tip: Keep a food diary to track your personal tolerance levels and reactions