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Buckwheat
Fagopyrum esculentum
Gluten Free
Low FODMAP
Grain Alternative
Raw and cooked buckwheat grains

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1/2 cup cooked buckwheat

Safe Serving Size: 3/4 cup cooked buckwheat

Active Compounds: Buckwheat contains resistant starch and fiber but is naturally low in FODMAPs

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic for most people following a low FODMAP diet

Specific symptoms: Minimal to no digestive symptoms when consumed in recommended portions

Typical reaction time frame: If reactions occur, typically within 2-4 hours of consumption

Individual variation: Some individuals may have personal sensitivities unrelated to FODMAPs

Safe Alternatives

quinoa

Quinoa

white rice

White rice

brown rice

Brown rice

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking does not significantly affect FODMAP content

Sprouting may slightly increase digestibility

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • barley

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

Reintroduction Guidelines
  1. Start with 1/4 cup cooked buckwheat
  2. If well tolerated, increase to 1/2 cup
  3. Can progress to normal serving sizes if no symptoms occur

Signs of success: No digestive symptoms after consuming regular portions

Hidden Sources

Common products containing garlic:

  • soba noodles
  • buckwheat flour products
  • gluten-free cereals

Alternative names: kasha, groats, soba

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Personal tolerance levels
  • Preparation method
  • Portion size

Tip: Start with small portions and increase gradually if well tolerated