FODMAP/SIBO Rating
Serving Size Consideration: 1-2 tablespoons, finely chopped
Safe Serving Size: Up to 1/4 cup, finely chopped
Active Compounds: Fructans and fructo-oligosaccharides (FOS) in very small amounts
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Minimal to no digestive symptoms when used in recommended portions
Typical reaction time frame: Usually immediate if any reaction occurs
Individual variation: Very low variation between individuals
Drying concentrates FODMAPs slightly but remains safe in small amounts
Freezing does not affect FODMAP content
Avoid combining with:
- garlic
- onion
- leeks
- shallots
Safe complementary foods: Can be safely combined with most low FODMAP herbs and vegetables
- Start with small amount (1 teaspoon) in a meal
- If tolerated, increase to 1 tablespoon
- Can typically be used liberally if no reactions occur
Signs of success: No digestive symptoms after consuming normal portions
Common products containing garlic:
- herb blends
- seasoning mixes
- ready-made salad dressings
- frozen meals
Alternative names: schnittlauch, ciboulette, allium schoenoprasum
Factors affecting tolerance:
- Overall sensitivity to alliums
- Portion size
- Total FODMAP load in the meal
Tip: Start with small amounts and increase gradually if well tolerated