FODMAP/SIBO Rating
Serving Size Consideration: One medium nectarine
Safe Serving Size: One small nectarine or half medium nectarine
Active Compounds: Fructose, Sorbitol
Digestive Impact
Why it's problematic: High in excess fructose and polyols (sorbitol)
Specific symptoms: Bloating, gas, abdominal pain, and diarrhea
Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption
Individual variation: Tolerance levels vary significantly between individuals
Freezing does not reduce FODMAP content
Cooking slightly increases fructose concentration
Drying concentrates FODMAPs, not recommended
Avoid combining with:
- peaches
- plums
- cherries
- pears
- apples
Safe complementary foods: Can be combined with low FODMAP proteins and fats to slow digestion
- Start with 1/8 of a nectarine (10g)
- Wait 24 hours to assess tolerance
- If no symptoms, increase to 1/4 nectarine (20g)
- Build up gradually to desired portion size
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- fruit salads
- mixed fruit juices
- fruit preserves
- fruit-flavored yogurts
- smoothie bowls
Alternative names: stone fruit, prunus persica nectarina, fresh nectarine
Factors affecting tolerance:
- Total fructose load in diet
- Individual sorbitol tolerance
- Digestive enzyme efficiency
- Stress levels
- Time of consumption
Tip: Keep a food diary to track your personal tolerance threshold