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Endive
Cichorium endivia
Low FODMAP at recommended serving
Generally well-tolerated
Safe for initial phase
Fresh endive leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup chopped endive

Safe Serving Size: 2 cups chopped endive

Active Compounds: Contains small amounts of fructans and inulin

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Moderate to low

Specific symptoms: Minimal bloating or gas when consumed in recommended portions

Typical reaction time frame: Usually within 2-4 hours if sensitivity exists

Individual variation: Generally well-tolerated by most individuals following low FODMAP diet

Safe Alternatives

arugula

Arugula

lettuce

Lettuce

spinach

Spinach

Substitution ratio: 1:1 replacement in salads and recipes

Processing Effects

Chopping or shredding does not significantly affect FODMAP content

Cooking slightly reduces bitter compounds but doesn't affect FODMAP levels

Stacking Considerations

Avoid combining with:

  • artichokes
  • asparagus
  • chicory root

Safe complementary foods: Can be safely combined with most low FODMAP vegetables and proteins

Reintroduction Guidelines
  1. Start with 1/2 cup chopped endive
  2. If well tolerated, increase to 1 cup after 24 hours
  3. Monitor symptoms for 48 hours before increasing portion size

Signs of success: No digestive discomfort after consuming recommended serving size

Hidden Sources

Common products containing garlic:

  • Mixed salad greens
  • Belgian endive dishes
  • Mediterranean style salads

Alternative names: Belgian endive, Chicory endive, Escarole

Individual Variables

Factors affecting tolerance:

  • Overall fiber tolerance
  • Individual bitter taste sensitivity
  • Current stress levels
  • Time of day consumed

Tip: Start with small portions and gradually increase based on tolerance