FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of microgreens is approximately 2 cups or a large handful
Safe Serving Size: Microgreens are generally safe to consume in larger quantities due to their low FODMAP content
Active Compounds: Microgreens contain minimal FODMAPs and are rich in vitamins, minerals, and antioxidants
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Generally well-tolerated with minimal digestive symptoms
Typical reaction time frame: If any reaction occurs, it's usually within 0-2 hours
Individual variation: Most people can tolerate microgreens well, even those sensitive to FODMAPs
Washing thoroughly reduces any potential surface contaminants
Best consumed fresh, as storage can reduce nutritional value
Avoid combining with:
- artichokes
- asparagus
- cauliflower
- mushrooms
Safe complementary foods: Can be safely combined with most low FODMAP proteins and grains
- Start with a small portion (1/2 cup) of fresh microgreens
- If well tolerated, increase to 1 cup next day
- Build up to normal 2-cup serving size
Signs of success: No digestive discomfort, bloating, or changes in bowel movements
Common products containing garlic:
- Mixed salads
- Sandwich garnishes
- Smoothie boosters
- Gourmet dishes
Alternative names: Vegetable sprouts, Baby greens, Seedling greens, Living greens
Factors affecting tolerance:
- Overall digestive sensitivity
- Freshness of the microgreens
- Individual tolerance to specific varieties
- Portion size consumed
Tip: Start with small portions of mild varieties like pea shoots or sunflower microgreens if you're new to FODMAPs