FODMAP/SIBO Rating
Serving Size Consideration: One typical serving of chicory root (raw or processed)
Safe Serving Size: Due to high inulin content, even small amounts may cause symptoms in sensitive individuals
Active Compounds: High in inulin and fructooligosaccharides (FOS)
Digestive Impact
Why it's problematic: Highly problematic for most IBS sufferers
Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel movements
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Severity of reactions can vary significantly between individuals
Drying concentrates FODMAPs
Powdered form may be more concentrated
Roasting doesn't reduce FODMAP content
Avoid combining with:
- jerusalem artichokes
- asparagus
- garlic
- onion
Safe complementary foods: Can be safely combined with low FODMAP proteins and fats
- Start with a very small amount (1/4 teaspoon of powder)
- Wait 48 hours to observe reactions
- If tolerated, gradually increase by 1/4 teaspoon
- Stop if symptoms occur and return to safe level
Signs of success: No bloating, gas, or abdominal pain within 24-48 hours of consumption
Common products containing garlic:
- protein bars
- energy drinks
- sports drinks
- artificial sweeteners
Alternative names: inulin, chicory root fiber, chicory root extract, chicory root powder
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Current digestive state
Tip: Keep a food diary to track your personal tolerance levels and patterns