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Eggplant
Solanum melongena
Moderate FODMAP
Portion Control Important
Nightshade Family
Fresh purple eggplant

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One cup diced (82g)

Safe Serving Size: 1/2 cup diced (41g)

Active Compounds: Contains moderate amounts of fructose and polyols

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can be problematic in larger portions

Specific symptoms: Bloating, gas, and abdominal discomfort

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

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

zucchini

Zucchini

cucumber

Cucumber

green beans

Green beans

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking reduces FODMAP content slightly

Peeling can make it more digestible

Salting and draining can improve digestibility

Stacking Considerations

Avoid combining with:

  • mushrooms
  • cauliflower
  • asparagus
  • artichokes

Safe complementary foods: Pairs well with low FODMAP proteins and rice

Reintroduction Guidelines
  1. Start with 1/4 cup (20g) cooked eggplant
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup
  4. Maximum test portion: 1 cup (82g)

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

Hidden Sources

Common products containing garlic:

  • Baba ganoush
  • Ratatouille
  • Moussaka
  • Mediterranean mixed vegetables

Alternative names: Aubergine, Brinjal, Garden egg

Individual Variables

Factors affecting tolerance:

  • Cooking method
  • Portion size
  • Individual gut sensitivity
  • Overall FODMAP intake for the day

Tip: Start with small portions and monitor your tolerance before increasing serving size