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Fish Sauce
Garum
High FODMAP
High Sodium
Fermented Food
Bottle of traditional Asian fish sauce

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: 1 tablespoon

Safe Serving Size: 1 teaspoon

Active Compounds: Contains fermentable carbohydrates and fish proteins

Fermentation Level:
High

Digestive Impact

Why it's problematic: Yes, especially in larger quantities

Specific symptoms: Bloating, gas, and digestive discomfort

Typical reaction time frame: Usually within 30-60 minutes after consumption

Individual variation: Tolerance varies significantly among individuals

Safe Alternatives

soy sauce

Soy sauce

coconut aminos

Coconut aminos

miso

Miso

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Fermentation increases FODMAP content

Salt concentration affects fermentation process

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • shallots

Safe complementary foods: Can be safely used with rice, cucumber, and most proteins

Reintroduction Guidelines
  1. Start with 1/4 teaspoon mixed in a dish
  2. Wait 24 hours to assess tolerance
  3. If well-tolerated, increase to 1/2 teaspoon
  4. Gradually increase to 1 tablespoon if no symptoms occur

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

Hidden Sources

Common products containing garlic:

  • Asian marinades
  • Pad Thai
  • Vietnamese Pho
  • premade Asian sauces
  • Asian dipping sauces

Alternative names: Nam pla, Nuoc mam, Patis, Garum

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Individual FODMAP sensitivity
  • Portion size consumed
  • Concurrent consumption of other high FODMAP foods

Tip: Start with very small amounts and monitor your body's response