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Green Plantains
Musa paradisiaca
Low FODMAP
High Resistant Starch
Gluten Free
Fresh green plantains

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One medium green plantain

Safe Serving Size: Up to 1/2 medium green plantain

Active Compounds: Resistant starch, low amounts of fructans and fructose

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Generally well-tolerated when green/unripe

Specific symptoms: Minimal digestive symptoms when consumed in recommended portions

Typical reaction time frame: 2-4 hours if any reaction occurs

Individual variation: Some people may be sensitive to resistant starch content

Safe Alternatives

white rice

White rice

sweet potatoes

Sweet potatoes

white potatoes

White potatoes

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Boiling or cooking reduces resistant starch content

Ripening increases FODMAP content - stick to green plantains

Stacking Considerations

Avoid combining with:

  • ripe bananas
  • mango
  • honey
  • agave nectar

Safe complementary foods: Pairs well with rice, proteins, and low FODMAP vegetables

Reintroduction Guidelines
  1. Start with 1/4 green plantain (30g)
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 plantain
  4. Build up to full serving size of one plantain

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

Hidden Sources

Common products containing garlic:

  • plantain chips
  • tostones
  • frozen plantain products
  • some gluten-free flour blends

Alternative names: cooking bananas, plátanos verdes, green cooking plantains, platano

Individual Variables

Factors affecting tolerance:

  • Individual tolerance to resistant starch
  • Ripeness level of plantain
  • Cooking method
  • Portion size
  • Overall FODMAP intake for the day

Tip: Start with small portions and monitor your body's response. Green plantains are generally safe but portion control is key.