FODMAP/SIBO Rating
Serving Size Consideration: One standard serving of kimchi
Safe Serving Size: Small amount for testing tolerance
Active Compounds: Fructans, GOS (Galacto-oligosaccharides), and Mannitol from cabbage and garlic
Digestive Impact
Why it's problematic: High in fermentable carbohydrates from cabbage, garlic, and other ingredients
Specific symptoms: Bloating, gas, abdominal pain, and possible digestive discomfort
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Tolerance varies significantly; some may handle small amounts while others react strongly
Safe Alternatives
Substitution ratio: 1:1 replacement for similar fermented vegetables
Fermentation can slightly reduce FODMAP content but not enough to make it low FODMAP
Cooking does not significantly affect FODMAP content
Avoid combining with:
- cabbage
- garlic
- onion
- leeks
Safe complementary foods: Can be eaten in small amounts with rice, proteins, and low FODMAP vegetables
- Start with 1 teaspoon (5g) of kimchi
- Wait 24-48 hours to assess tolerance
- If no symptoms, increase to 2 teaspoons
- Gradually increase to desired portion size if tolerated
Signs of success: No digestive symptoms within 48 hours of consumption
Common products containing garlic:
- Korean dishes
- rice bowls
- fusion tacos
- sandwiches
- burgers
Alternative names: Kimchee, Gimchi, Korean fermented vegetables
Factors affecting tolerance:
- Overall gut health
- Individual tolerance to fermented foods
- Portion size consumed
- Current stress levels
- Time of consumption
Tip: Start with very small portions and monitor your body's response carefully