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Dates
Phoenix dactylifera
High FODMAP
High Fructose
Small Portions Only
Fresh and dried dates

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 2-3 dates (approximately 40g)

Safe Serving Size: 1 small date (approximately 7g)

Active Compounds: High in fructose and fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in both excess fructose and fructans

Specific symptoms: Bloating, gas, abdominal pain, and possible diarrhea

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

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

banana

Banana

orange

Orange

kiwi

Kiwi

Substitution ratio: 1 date = 1 small piece of alternative fruit

Processing Effects

Dried dates are more concentrated in FODMAPs than fresh dates

Cooking does not reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • honey
  • apples
  • pears
  • watermelon
  • mango

Safe complementary foods: Can be combined with protein sources and low FODMAP fruits

Reintroduction Guidelines
  1. Start with 1/2 date (3-4g) and observe reactions
  2. If tolerated, increase to 1 whole date after 3 days
  3. Maximum test portion should not exceed 2 dates

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

Hidden Sources

Common products containing garlic:

  • energy bars
  • protein bars
  • granola
  • muesli
  • marinara sauce

Alternative names: date sugar, date syrup, date paste, date nectar

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Current digestive state
  • Other foods consumed in same meal

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