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Nutritional Yeast
Saccharomyces cerevisiae
Vegan-Friendly
Gluten-Free
Protein-Rich
Nutritional yeast flakes in a bowl

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1-2 tablespoons

Safe Serving Size: Up to 3 tablespoons

Active Compounds: Contains mannan oligosaccharides and beta-glucans

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Generally well-tolerated in recommended serving sizes

Specific symptoms: May cause bloating or gas in sensitive individuals if consumed in large amounts

Typical reaction time frame: Symptoms typically appear within 2-4 hours if reactive

Individual variation: Tolerance varies based on individual sensitivity and serving size

Safe Alternatives

parmesan cheese

Parmesan cheese

miso

Miso

coconut aminos

Coconut aminos

Substitution ratio: 1:1 replacement for cheesy flavor

Processing Effects

Heat-treated forms are generally better tolerated

Smaller portions reduce FODMAP load

Stacking Considerations

Avoid combining with:

  • mushrooms
  • garlic
  • onion

Safe complementary foods: Can be safely combined with rice, quinoa, and most vegetables

Reintroduction Guidelines
  1. Start with 1 teaspoon (5g) sprinkled on food
  2. If tolerated, increase to 1 tablespoon after 3 days
  3. Build up to 2 tablespoons maximum per meal

Signs of success: No digestive discomfort within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • Vegan cheese substitutes
  • Plant-based protein powders
  • Seasoning blends
  • Popcorn seasonings

Alternative names: Nooch, Savory yeast flakes, Yeast seasoning, Nutritional yeast seasoning

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Individual yeast sensitivity
  • Total daily FODMAP load
  • Serving size consumed

Tip: Start with small amounts and increase gradually while monitoring symptoms