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Kamut
Triticum turanicum
Ancient Grain
High FODMAP
Contains Gluten
Raw kamut grains

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One typical serving of cooked kamut

Safe Serving Size: Due to high FODMAP content, kamut should be avoided during elimination phase

Active Compounds: Fructans and GOS (Galacto-oligosaccharides)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fructans and GOS which can cause significant digestive issues

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

Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Tolerance levels vary significantly among individuals with IBS

Safe Alternatives

quinoa

Quinoa

rice

Rice

buckwheat

Buckwheat

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Soaking may slightly reduce FODMAP content but not enough to make it low FODMAP

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • pasta
  • barley

Safe complementary foods: Can be served with low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. Wait until symptoms are well-controlled on low FODMAP diet
  2. Start with small portion (1/4 cup cooked)
  3. Test for 3 consecutive days
  4. Monitor symptoms for 24-48 hours

Signs of success: No significant increase in IBS symptoms during challenge period

Hidden Sources

Common products containing garlic:

  • Ancient grain breads
  • Multigrain cereals
  • Health food products
  • Specialty baked goods

Alternative names: Khorasan wheat, Oriental wheat, King Tut's wheat

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Individual FODMAP tolerance

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