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Cauliflower
Brassica oleracea var. botrytis
Moderate FODMAP
Portion Control Required
Cooking Affects FODMAP
Fresh white cauliflower head

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of cauliflower is about 1 cup chopped

Safe Serving Size: For those following a low FODMAP diet, limit to 1/2 cup or less

Active Compounds: Contains mannitol and fructans as the main FODMAPs

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Can cause digestive issues in moderate to large portions

Specific symptoms: Bloating, gas, and abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

zucchini

Zucchini

cucumber

Cucumber

carrots

Carrots

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Steaming reduces FODMAP content by 20%

Boiling can lower FODMAP levels by 25%

Roasting concentrates FODMAPs slightly

Stacking Considerations

Avoid combining with:

  • broccoli
  • Brussels sprouts
  • cabbage

Safe complementary foods: Pair with low FODMAP proteins and grains like rice, chicken, or fish

Reintroduction Guidelines
  1. Start with 1/4 cup (22g) cooked cauliflower
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup (45g)
  4. Maximum test portion should not exceed 1 cup (90g)

Signs of success: No significant bloating or digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Mixed frozen vegetables
  • Vegetable medley
  • Cauliflower rice
  • Vegetable-based pizza crusts

Alternative names: Brassica oleracea, White broccoli, Cruciferous vegetable

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Cooking method
  • Individual FODMAP tolerance
  • Stress levels

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