FODMAP/SIBO Rating
Serving Size Consideration: One cup, chopped
Safe Serving Size: Green part only, 1/2 cup chopped
Active Compounds: Fructans, particularly in the white part
Digestive Impact
Why it's problematic: High in fructans which can cause significant digestive issues in IBS-sensitive individuals
Specific symptoms: Bloating, gas, abdominal pain, and altered bowel habits
Typical reaction time frame: Symptoms typically appear within 30 minutes to several hours after consumption
Individual variation: Tolerance levels vary significantly between individuals
Safe Alternatives
Substitution ratio: Use green parts of chives or green onions in equal amounts for similar flavor
Cooking does not significantly reduce FODMAP content
Freezing maintains FODMAP levels
Drying concentrates FODMAP content
Avoid combining with:
- garlic
- onion
- shallots
- artichokes
- wheat bread
Safe complementary foods: Can be safely combined with non-FODMAP vegetables and proteins
- Start with small amounts (1 tablespoon) of the green parts only
- Wait 24 hours to assess tolerance
- If well tolerated, gradually increase portion size
- Test white parts separately and in smaller amounts
Signs of success: No digestive symptoms within 24-48 hours after consumption
Common products containing garlic:
- Stock cubes
- Ready-made soups
- Vegetable broths
- Pre-made sauces
- Frozen meal preparations
Alternative names: Wild leek, Ramp, Allium porrum, Poor man's asparagus
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of consumption
- Portion size
- Preparation method
Tip: Green parts are generally better tolerated than white parts. Consider using only the green parts initially.