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Okra
Abelmoschus esculentus
Low FODMAP
Vegetable
Good Fiber Source
Fresh green okra pods

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One typical serving of okra is about 8-10 medium pods

Safe Serving Size: A safe serving size of okra is up to 75g per meal

Active Compounds: Contains soluble fiber, mucilage, and small amounts of fructans

Fermentation Level:
Low

Digestive Impact

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

Specific symptoms: May cause mild bloating or gas if consumed in large quantities

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

Individual variation: Tolerance varies based on preparation method and individual sensitivity

Safe Alternatives

green beans

Green beans

zucchini

Zucchini

cucumber

Cucumber

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking reduces sliminess and makes it more digestible

Freezing can affect texture but maintains FODMAP levels

Stacking Considerations

Avoid combining with:

  • asparagus
  • artichokes
  • garlic
  • onion

Safe complementary foods: Pairs well with rice, carrots, and tomatoes

Reintroduction Guidelines
  1. Start with 3-4 small pods (50g)
  2. Wait 24 hours to assess tolerance
  3. If well-tolerated, increase to 6-8 pods
  4. Monitor symptoms for 48 hours before regular consumption

Signs of success: No bloating, gas, or digestive discomfort within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • Gumbo
  • Stews
  • Vegetable medleys
  • Frozen mixed vegetables

Alternative names: Lady's fingers, Bhindi, Bamia, Gumbo

Individual Variables

Factors affecting tolerance:

  • Cooking method
  • Portion size
  • Individual gut sensitivity
  • Overall FODMAP intake for the day

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