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Flaxseed Meal
Linum usitatissimum
Low FODMAP
High Fiber
Omega-3 Rich
Ground flaxseed meal in a bowl

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons

Safe Serving Size: 2-4 tablespoons

Active Compounds: Contains lignans, alpha-linolenic acid (ALA), and dietary fiber

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Generally well-tolerated in recommended serving sizes

Specific symptoms: May cause bloating if consumed in large amounts due to high fiber content

Typical reaction time frame: 2-4 hours after consumption

Individual variation: Tolerance varies based on individual fiber sensitivity

Safe Alternatives

chia seeds

Chia seeds

hemp seeds

Hemp seeds

pumpkin seeds

Pumpkin seeds

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Ground flaxseed is more digestible than whole seeds

Heat-sensitive omega-3 fatty acids may degrade with cooking

Stacking Considerations

Avoid combining with:

  • dried fruits
  • prunes
  • dates
  • raisins

Safe complementary foods: Pairs well with oatmeal, smoothies, and baked goods

Reintroduction Guidelines
  1. Start with 1 teaspoon (3.5g) mixed into food
  2. Increase to 2 teaspoons after 2-3 days if well tolerated
  3. Graduate to full serving size of 2 tablespoons if no symptoms occur

Signs of success: No digestive discomfort and regular bowel movements

Hidden Sources

Common products containing garlic:

  • bread products
  • breakfast cereals
  • protein bars
  • crackers

Alternative names: linseed meal, ground flax, milled flaxseed

Individual Variables

Factors affecting tolerance:

  • Overall fiber intake
  • Hydration levels
  • Individual fiber sensitivity
  • Existing digestive conditions

Tip: Always consume with adequate water to prevent constipation