FODMAP/SIBO Rating
Serving Size Consideration: One typical serving is about 4-5 palm hearts pieces
Safe Serving Size: Can be consumed safely up to 140g per serving on low FODMAP diet
Active Compounds: Hearts of palm are naturally low in fermentable carbohydrates and contain primarily insoluble fiber
Digestive Impact
Why it's problematic: Rarely problematic for most individuals
Specific symptoms: Minimal to no digestive symptoms when consumed in recommended portions
Typical reaction time frame: If any reaction occurs, typically within 0-2 hours after consumption
Individual variation: Generally well-tolerated by most people following a low FODMAP diet
Safe Alternatives
Substitution ratio: 1:1 substitution in most recipes
Canned hearts of palm maintain their low FODMAP status
Fresh hearts of palm are equally low in FODMAPs
Avoid combining with:
- artichokes
- asparagus
- jerusalem artichokes
Safe complementary foods: Can be safely combined with most low FODMAP vegetables, proteins, and grains
- Start with small portion (1/4 cup) during initial phase
- If well tolerated, increase to standard serving size (1/2 cup)
- Can be included regularly in low FODMAP meal plans
Signs of success: No digestive symptoms after consumption, comfortable digestion within normal timeframe
Common products containing garlic:
- Salad bars
- Brazilian cuisine
- Palm salads
- Vegetable medleys
Alternative names: Palmito, Swamp cabbage, Palm cabbage, Chonta
Factors affecting tolerance:
- Overall fiber tolerance
- Portion size consumed
- Individual sensitivity to fiber
- Method of preparation
Tip: Start with small portions and increase gradually if well tolerated