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Broccoli Sprouts
Brassica oleracea var. italica (sprouted)
Raw Food
Nutrient Dense
Low FODMAP
Fresh broccoli sprouts

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One cup of fresh broccoli sprouts

Safe Serving Size: Two cups of fresh broccoli sprouts

Active Compounds: Contains glucosinolates and sulforaphane, which are bioactive compounds with potential health benefits

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Generally well-tolerated in recommended serving sizes

Specific symptoms: May cause mild bloating in sensitive individuals

Typical reaction time frame: Symptoms typically appear within 30-60 minutes if reactive

Individual variation: Tolerance varies based on individual sensitivity and serving size

Safe Alternatives

alfalfa sprouts

Alfalfa sprouts

microgreens

Microgreens

pea shoots

Pea shoots

Substitution ratio: 1:1 replacement

Processing Effects

Raw consumption is common and safe

Light cooking may reduce potential digestive issues

Stacking Considerations

Avoid combining with:

  • broccoli florets
  • Brussels sprouts
  • cabbage

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

Reintroduction Guidelines
  1. Start with 1 tablespoon (7g) of broccoli sprouts
  2. If well tolerated, increase to 2 tablespoons after 24 hours
  3. Build up to full serving size of 35g over several days

Signs of success: No digestive discomfort after consuming full serving

Hidden Sources

Common products containing garlic:

  • Mixed salads
  • Sandwich toppings
  • Health smoothies
  • Raw food bowls

Alternative names: Sprouted broccoli, Baby broccoli, Broccoli microgreens

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Individual FODMAP sensitivity
  • Portion size consumed
  • Time of day eaten

Tip: Start with small portions and monitor your body's response