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Fennel
Foeniculum vulgare
Moderate FODMAP
Portion Sensitive
Contains Fructans
Fresh fennel bulb with stalks and fronds

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One typical serving is half a cup of fennel bulb, sliced

Safe Serving Size: Can consume up to 1 cup of fennel bulb safely

Active Compounds: Fructans and mannitol are the main FODMAPs present in fennel

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Moderate to high amounts can trigger IBS symptoms

Specific symptoms: Bloating, gas, and abdominal discomfort

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

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

Cucumber

Cucumber

Zucchini

Zucchini

Celery

Celery

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Freezing maintains FODMAP levels

Stacking Considerations

Avoid combining with:

  • artichokes
  • asparagus
  • garlic
  • onion

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

Reintroduction Guidelines
  1. Start with small amount (1/4 cup) of fennel bulb
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, gradually increase portion size
  4. Monitor symptoms during reintroduction

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Italian seasoning blends
  • Mediterranean spice mixes
  • Herbal teas
  • Sausages

Alternative names: Sweet anise, Finocchio, Florence fennel, Bronze fennel

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Individual FODMAP tolerance

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