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Couscous
Triticum durum (processed)
Wheat-based
High FODMAP
Grain Product
Bowl of prepared couscous

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One standard serving of cooked couscous

Safe Serving Size: Small portion for testing tolerance

Active Compounds: Fructans and GOS (Galacto-oligosaccharides)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in wheat-based FODMAPs

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel habits

Typical reaction time frame: Typically within 30 minutes to several hours after consumption

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

millet

Millet

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking does not reduce FODMAP content significantly

Soaking does not affect FODMAP levels

Stacking Considerations

Avoid combining with:

  • wheat bread
  • pasta
  • barley

Safe complementary foods: Can be served with low FODMAP vegetables and proteins

Reintroduction Guidelines
  1. Start with 1 tablespoon cooked couscous
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Build up gradually to normal serving size

Signs of success: No digestive symptoms within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • Moroccan dishes
  • Mediterranean salads
  • Packaged grain mixes
  • Ready-made meals

Alternative names: Moroccan pasta, Semolina pasta, Middle Eastern wheat

Individual Variables

Factors affecting tolerance:

  • Overall wheat sensitivity
  • Portion size consumed
  • Total daily FODMAP intake
  • Stress levels
  • Individual gut microbiome composition

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