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Mustard Greens
Brassica juncea
Low FODMAP
Gut-Friendly
Safe Serving Size Available
Fresh mustard greens leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup raw chopped mustard greens

Safe Serving Size: 2 cups raw chopped mustard greens

Active Compounds: Fructans, Glucosinolates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Minimal to none at recommended serving size

Typical reaction time frame: 2-4 hours if sensitivity exists

Individual variation: Some may experience mild digestive effects due to fiber content

Safe Alternatives

Spinach

Spinach

Kale

Kale

Swiss Chard

Swiss Chard

Arugula

Arugula

Substitution ratio: 1:1 replacement

Processing Effects

Cooking reduces volume but maintains FODMAP safety

Freezing does not affect FODMAP content

Drying concentrates compounds but maintains safety in recommended portions

Stacking Considerations

Avoid combining with:

  • Brussels sprouts
  • cabbage
  • cauliflower

Safe complementary foods: Can be safely combined with most low FODMAP proteins and grains

Reintroduction Guidelines
  1. Start with 1/2 cup (35g) cooked mustard greens
  2. If well tolerated, increase to 1 cup (70g) after 24 hours
  3. Monitor for any digestive symptoms for 48 hours

Signs of success: No digestive discomfort, bloating, or changes in bowel habits

Hidden Sources

Common products containing garlic:

  • Mixed salad greens
  • Spring mix
  • Asian stir-fry mixes
  • Green smoothie blends

Alternative names: Leaf mustard, Indian mustard, Chinese mustard, Vegetable mustard

Individual Variables

Factors affecting tolerance:

  • Overall fiber tolerance
  • Cooking method
  • Individual sensitivity to cruciferous vegetables
  • Portion size

Tip: Start with small portions and gradually increase based on tolerance