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Cooked Spinach
Spinacia oleracea
Low FODMAP when cooked
Safe in moderation
Cooking reduces FODMAPs
Bowl of steamed dark green spinach leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup cooked spinach

Safe Serving Size: 1 cup cooked spinach

Active Compounds: Contains moderate amounts of fructans, but cooking significantly reduces FODMAP content

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Moderate

Specific symptoms: May cause bloating and gas in sensitive individuals if consumed in large quantities

Typical reaction time frame: Symptoms typically appear within 2-4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

Kale

Kale

Swiss Chard

Swiss Chard

Arugula

Arugula

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Cooking reduces FODMAP content by up to 50%

Freezing maintains low FODMAP levels

Steaming is the optimal cooking method

Stacking Considerations

Avoid combining with:

  • artichokes
  • asparagus
  • cauliflower
  • mushrooms

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

Reintroduction Guidelines
  1. Start with 1/4 cup cooked spinach
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 1/2 cup
  4. Build up to full serving of 1 cup

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

Hidden Sources

Common products containing garlic:

  • Green smoothies
  • Vegetable pasta
  • Ready-made salads
  • Vegetable supplements

Alternative names: Baby spinach, English spinach, Flat-leaf spinach, Savoy spinach

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Cooking method used
  • Individual FODMAP sensitivity

Tip: Start with small portions and gradually increase based on tolerance