FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of fresh cilantro is about a quarter cup of loosely packed leaves
Safe Serving Size: Cilantro is considered low FODMAP and safe to consume in normal culinary amounts
Active Compounds: Cilantro contains minimal fermentable carbohydrates and is rich in antioxidants and essential oils
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Generally well-tolerated with minimal digestive impact
Typical reaction time frame: Immediate to 2 hours if sensitivity exists
Individual variation: Some people may have a genetic predisposition to perceive cilantro as having a soap-like taste, but this is not FODMAP-related
Safe Alternatives
Substitution ratio: 1:1 substitution for most recipes
Drying concentrates flavor but doesn't affect FODMAP content
Freezing preserves FODMAP safety and nutrient content
Avoid combining with:
- garlic
- onion
- leeks
Safe complementary foods: Can be safely combined with most low FODMAP foods including cucumber, lime, rice, and proteins
- As a low FODMAP food, cilantro doesn't require specific reintroduction
- Can be consumed freely during all phases of the FODMAP diet
Signs of success: No digestive symptoms when consuming normal portions
Common products containing garlic:
- Mexican salsas
- Asian curry pastes
- Chimichurri sauce
- Pre-made guacamole
Alternative names: Chinese parsley, Coriander leaves, Mexican parsley, Arab parsley
Factors affecting tolerance:
- Genetic variation in taste perception
- Overall digestive sensitivity
- Portion size consumed
- Fresh vs. wilted leaves
Tip: Start with small amounts if you're new to cilantro, regardless of FODMAP considerations