← Back to FODMAP Index
Fresh Turmeric
Curcuma longa
Low FODMAP
Anti-inflammatory
Antioxidant
Fresh turmeric root

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1-2 teaspoons fresh grated turmeric

Safe Serving Size: Up to 4 teaspoons fresh grated turmeric

Active Compounds: Curcumin, turmerone, zingiberene

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely

Specific symptoms: Generally well-tolerated with minimal digestive impact

Typical reaction time frame: If reactions occur, typically within 2-4 hours

Individual variation: Most people can tolerate fresh turmeric well

Safe Alternatives

Ginger root

Ginger root

Dried turmeric

Dried turmeric

Horseradish

Horseradish

Substitution ratio: 1:1 replacement for fresh ginger, use half amount for dried turmeric

Processing Effects

Cooking enhances curcumin bioavailability

Drying concentrates compounds, use smaller amounts

Freezing preserves FODMAP content at original levels

Stacking Considerations

Avoid combining with:

  • black pepper improves absorption but may cause digestive sensitivity in some individuals

Safe complementary foods: Can be safely combined with most low FODMAP foods, especially ginger, lemon, and olive oil

Reintroduction Guidelines
  1. Start with 1/4 teaspoon (1g) fresh grated turmeric
  2. If well tolerated, increase to 1/2 teaspoon after 24 hours
  3. Build up to 1 full teaspoon (5g) over several days

Signs of success: No digestive discomfort, normal bowel movements, no bloating

Hidden Sources

Common products containing garlic:

  • Golden milk
  • Curry pastes
  • Anti-inflammatory supplements
  • Herbal teas

Alternative names: Yellow ginger, Indian saffron, Curcuma

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Preparation method
  • Serving size
  • Combination with other spices

Tip: Start with small amounts and increase gradually while monitoring tolerance