FODMAP/SIBO Rating
Serving Size Consideration: One typical serving is approximately 1/2 cup of arils (seeds)
Safe Serving Size: A safe serving size is 1/4 cup of arils (seeds)
Active Compounds: Fructose and fructans are the main FODMAPs present in pomegranate
Digestive Impact
Why it's problematic: Can be problematic in larger portions due to excess fructose
Specific symptoms: Bloating, gas, and abdominal discomfort may occur with overconsumption
Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly between individuals
Juice form concentrates FODMAPs and should be avoided
Freezing does not affect FODMAP content
Avoid combining with:
- apples
- pears
- watermelon
- honey
Safe complementary foods: Can be safely combined with low FODMAP proteins and fats
- Start with 1 tablespoon (15g) of pomegranate arils
- Wait 24 hours to assess tolerance
- If well tolerated, increase to 2 tablespoons (30g)
- Maximum test portion should not exceed 45g
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- Fruit juices
- Mixed fruit salads
- Pomegranate molasses
- Flavored beverages
- Dessert toppings
Alternative names: Punica granatum, Pomegranate extract, Pomegranate concentrate, Granada (Spanish)
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of consumption
- Portion size
- Individual fructose absorption capacity
Tip: Keep a food diary to track your personal tolerance levels