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Inulin
Beta-D-fructofuranosyl-(2→1)
High FODMAP
Fermentable Fiber
Slow Processing
Chemical structure of inulin molecule

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Typically found as an additive in processed foods, ranging from 2-8g per serving

Safe Serving Size: For FODMAP-sensitive individuals, even small amounts can trigger symptoms. Best to avoid completely during elimination phase.

Active Compounds: Fructans (oligosaccharides) and inulin-type fructans

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Highly problematic for most people with IBS or FODMAP sensitivity

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

almond milk

Almond milk

coconut milk

Coconut milk

rice milk

Rice milk

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Heat processing does not reduce FODMAP content

Freezing does not affect FODMAP levels

Fermentation may slightly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • artichokes
  • jerusalem artichokes
  • chicory root
  • dandelion tea
  • asparagus

Safe complementary foods: Can be replaced with rice, quinoa, or other low FODMAP grains

Reintroduction Guidelines
  1. Wait until symptoms are stable
  2. Start with very small amounts (0.5g)
  3. Increase gradually over 3-4 weeks
  4. Monitor symptoms for 48 hours after each test

Signs of success: No significant digestive symptoms within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • protein bars
  • energy drinks
  • sugar-free products
  • protein powder
  • greek yogurt

Alternative names: chicory root fiber, fructooligosaccharides, FOS, oligofructose

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Total FODMAP load
  • Individual tolerance threshold

Tip: Keep a detailed food diary to identify your personal tolerance level