FODMAP/SIBO Rating
Serving Size Consideration: One medium plum
Safe Serving Size: Due to high FODMAP content, plums should be avoided during elimination phase
Active Compounds: Sorbitol (sugar alcohol) and fructose
Digestive Impact
Why it's problematic: High in sorbitol and fructose which can cause significant digestive issues
Specific symptoms: Bloating, gas, abdominal pain, and diarrhea
Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption
Individual variation: Tolerance levels vary significantly between individuals
Drying concentrates FODMAPs, making them higher risk
Cooking doesn't significantly reduce FODMAP content
Avoid combining with:
- pears
- apples
- watermelon
- cherries
- peaches
Safe complementary foods: Can be combined with low FODMAP proteins and fats to slow digestion
- Start with 1/4 of a small plum (about 7-8g)
- Wait 24 hours to assess tolerance
- If no symptoms, try 1/2 plum next time
- Gradually increase to one whole plum if tolerated
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- mixed fruit jams
- fruit cake
- fruit tea blends
- mixed dried fruit snacks
Alternative names: prune plums, sugar plums, mirabelle plums, damson plums
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Portion size
- Individual sorbitol tolerance
Tip: Keep a food diary to track your personal tolerance levels