FODMAP/SIBO Rating
Serving Size Consideration: One cup chopped (70g)
Safe Serving Size: Up to 2 cups (140g) per serving
Active Compounds: Contains polyols and fructans in very small amounts
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Minimal to no symptoms when consumed in recommended portions
Typical reaction time frame: If reactions occur, typically within 0-4 hours
Individual variation: Most people tolerate well, even those sensitive to other cruciferous vegetables
Cooking doesn't significantly affect FODMAP content
Can be frozen without increasing FODMAP levels
Avoid combining with:
- Brussels sprouts
- cabbage
- cauliflower
Safe complementary foods: Can be safely combined with most proteins and other low FODMAP vegetables
- Start with small portion (1/2 cup) cooked
- If tolerated, increase to 1 cup
- Can be consumed daily if well tolerated
Signs of success: No digestive discomfort after consumption for 3 consecutive days
Common products containing garlic:
- Asian stir-fries
- Chinese soups
- Mixed vegetable preparations
- Salad mixes
Alternative names: Chinese cabbage, Pak choi, White cabbage
Factors affecting tolerance:
- Overall digestive health
- Preparation method
- Portion size
- Individual sensitivity to cruciferous vegetables
Tip: Start with well-cooked bok choy if you're new to FODMAPs or have sensitive digestion