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Jerusalem Artichoke
Helianthus tuberosus
High FODMAP
High Inulin Content
Digestive Caution
Fresh jerusalem artichokes (sunchokes) root vegetable

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One medium tuber

Safe Serving Size: Should be avoided during elimination phase

Active Compounds: High in inulin and fructans, which are highly fermentable carbohydrates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Highly problematic for most IBS sufferers

Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort

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

Individual variation: Severity of reactions can vary significantly between individuals

Safe Alternatives

parsnips

Parsnips

turnips

Turnips

rutabaga

Rutabaga

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Freezing maintains FODMAP levels

Stacking Considerations

Avoid combining with:

  • artichokes
  • asparagus
  • garlic
  • onion

Safe complementary foods: Can be served with low FODMAP vegetables like carrots, cucumber, and zucchini

Reintroduction Guidelines
  1. Start with very small portion (10g) after establishing baseline
  2. Wait 3 days before increasing portion
  3. If tolerated, try 20g portion
  4. Maximum test portion should not exceed 50g

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

Hidden Sources

Common products containing garlic:

  • Prebiotic supplements
  • Health food products
  • Root vegetable chips
  • Artichoke flour

Alternative names: Sunchoke, Earth apple, Sunroot, Topinambur

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Personal tolerance threshold
  • Current stress levels
  • Recent dietary choices
  • Time of day consumed

Tip: Keep a food diary to track your personal tolerance levels and reactions