FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of broccoli florets
Safe Serving Size: For FODMAP-sensitive individuals, limit portion to
Active Compounds: Contains fructans and raffinose, which are oligosaccharides that can trigger IBS symptoms in sensitive individuals
Digestive Impact
Why it's problematic: Can be problematic in larger portions due to fructan content
Specific symptoms: Bloating, gas, and abdominal discomfort may occur with excessive intake
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Tolerance varies significantly between individuals; some may handle larger portions
Cooking can slightly reduce FODMAP content
Freezing does not significantly affect FODMAP levels
Avoid combining with:
- cauliflower
- Brussels sprouts
- cabbage
Safe complementary foods: Can be safely combined with low FODMAP proteins and grains like rice, quinoa, and lean meats
- Start with 1/4 cup (22g) of cooked broccoli florets
- Wait 24 hours to assess tolerance
- If well-tolerated, increase to 1/2 cup (45g)
- Maximum test portion should not exceed 1 cup (90g)
Signs of success: No significant bloating, gas, or digestive discomfort within 24 hours of consumption
Common products containing garlic:
- vegetable medleys
- stir-fry mixes
- frozen vegetable blends
- vegetable soups
Alternative names: baby broccoli, broccolini, calabrese
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Preparation method
- Portion size
Tip: Start with small portions and gradually increase while monitoring symptoms