FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of dried cranberries is 40 grams (about 1/3 cup)
Safe Serving Size: A safe serving size for those following a low FODMAP diet is 15 grams (about 2 tablespoons)
Active Compounds: Fructans and excess fructose
Digestive Impact
Why it's problematic: Can be problematic in larger portions due to concentrated sugars
Specific symptoms: Bloating, gas, and abdominal discomfort may occur with excess consumption
Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly between individuals
Drying concentrates FODMAPs and sugars
Commercial varieties often contain added sugars
Avoid combining with:
- raisins
- dried blueberries
- dried apricots
- dried mango
Safe complementary foods: Pair with protein-rich foods like nuts or seeds to slow sugar absorption
- Start with 1 teaspoon (4g) and monitor symptoms
- If well tolerated, increase to 1 tablespoon (13g) after 3 days
- Maximum recommended serving is 2 tablespoons (26g)
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- trail mix
- granola
- breakfast cereals
- energy bars
- baked goods
Alternative names: craisins, sweetened dried cranberries, cranberry raisins
Factors affecting tolerance:
- Overall FODMAP intake for the day
- Individual fructan tolerance
- Portion size consumed
- Added sugar content
Tip: Keep a food diary to track your personal tolerance levels