← Back to FODMAP Index
Artichoke
Cynara cardunculus
High FODMAP
Contains Fructans
Moderate Risk
Fresh whole artichoke with leaves

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One medium artichoke or 120g of artichoke hearts

Safe Serving Size: 1/8 to 1/4 of an artichoke heart (approximately 15-20g)

Active Compounds: Fructans and inulin

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Yes, particularly for those sensitive to fructans

Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

zucchini

Zucchini

cucumber

Cucumber

green beans

Green beans

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Canned artichokes may have slightly lower FODMAP content due to leaching

Stacking Considerations

Avoid combining with:

  • jerusalem artichokes
  • asparagus
  • garlic
  • onion

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

Reintroduction Guidelines
  1. Start with 1/8 of an artichoke heart
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, try 1/4 artichoke heart
  4. Gradually increase portion size while monitoring symptoms

Signs of success: No digestive discomfort within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • artichoke dips
  • Mediterranean dishes
  • vegetable medleys
  • antipasto platters

Alternative names: globe artichoke, French artichoke, green artichoke, artichoke hearts

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Individual fructan tolerance

Tip: Keep a food diary to track your personal tolerance levels and reactions