FODMAP/SIBO Rating
Serving Size Consideration: Typical serving size as a spice
Safe Serving Size: Can be consumed liberally as a spice
Active Compounds: Curcumin, essential oils, and other bioactive compounds
Digestive Impact
Why it's problematic: Rarely problematic in typical serving sizes
Specific symptoms: Generally well-tolerated with minimal digestive impact
Typical reaction time frame: Usually immediate if any reaction occurs
Individual variation: Some individuals may experience mild warming sensation
Drying concentrates compounds but doesn't affect FODMAP content
Grinding increases surface area but maintains low FODMAP status
Avoid combining with:
- garlic
- onion
Safe complementary foods: Can be safely combined with most low FODMAP foods and spices
- Start with 1/4 teaspoon in cooked dishes
- If tolerated, increase to 1/2 teaspoon after 24 hours
- Progress to full serving size of 1 teaspoon if no reactions
Signs of success: No digestive discomfort after consuming normal serving sizes
Common products containing garlic:
- curry powder
- golden milk
- supplements
- yellow mustard
Alternative names: curcuma, Indian saffron, yellow ginger
Factors affecting tolerance:
- Overall digestive sensitivity
- Serving size consumed
- Individual spice tolerance
- Form of consumption (in food vs. supplements)
Tip: Start with small amounts and increase gradually if well-tolerated