FODMAP/SIBO Rating
Serving Size Consideration: Typically found in sugar-free products, 10g serving
Safe Serving Size: Best avoided on low FODMAP diet, limit to 2-3g if consumed
Active Compounds: Sugar alcohol (polyol) derived from maltose
Digestive Impact
Why it's problematic: Highly problematic for most people following low FODMAP diet
Specific symptoms: Bloating, gas, diarrhea, abdominal pain
Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly between individuals, but most people are sensitive
Safe Alternatives
Substitution ratio: Use natural sweeteners in moderation as alternatives
Heat stable - maintains sweetness when cooked
Processed food additive - commonly used in sugar-free products
Avoid combining with:
- xylitol
- sorbitol
- mannitol
Safe complementary foods: Combine with easily digestible, low FODMAP foods to minimize digestive impact
- Wait until symptoms are well-controlled on low FODMAP diet
- Start with tiny amounts (1-2g) in isolation
- Wait 24 hours to assess tolerance
- If no symptoms, gradually increase amount
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- sugar-free candies
- sugar-free gum
- sugar-free ice cream
- protein bars
- cough drops
Alternative names: E965, Hydrogenated maltose, Maltitol syrup, Sweet Pearl
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Total polyol intake
- Individual tolerance threshold
Tip: Keep a food diary to track your personal tolerance levels and symptoms