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Crackers
Crustulum siccum
Contains Wheat
High FODMAP
Processing Affects FODMAP
Various wheat crackers on a wooden surface

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 2-3 regular sized crackers

Safe Serving Size: 1 small cracker

Active Compounds: Fructans from wheat, GOS depending on ingredients

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Yes, particularly for those sensitive to wheat and fructans

Specific symptoms: Bloating, gas, abdominal pain, and potential digestive discomfort

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

Individual variation: Severity of reaction varies based on individual tolerance and quantity consumed

Safe Alternatives

rice noodles

Rice noodles

corn starch

Corn starch

quinoa

Quinoa

Substitution ratio: 1:1 replacement by weight

Processing Effects

Baking reduces moisture content but doesn't significantly affect FODMAP content

Grinding wheat into flour doesn't reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • wheat bread
  • pasta
  • rye bread
  • couscous

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

Reintroduction Guidelines
  1. Start with one small cracker (7-8g) and monitor symptoms
  2. If tolerated, increase to two crackers next time
  3. Wait 24 hours between tests to assess reaction

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

Hidden Sources

Common products containing garlic:

  • sandwich spreads
  • cheese platters
  • cracker-based snacks
  • breading alternatives

Alternative names: water crackers, cream crackers, wheat thins, saltines

Individual Variables

Factors affecting tolerance:

  • Total daily wheat intake
  • Individual fructan tolerance
  • Current stress levels
  • Time of day consumed
  • Overall meal composition

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