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Pretzels
Triticum aestivum (wheat-based)
Contains Wheat
High FODMAP
Processed Food
Traditional twisted pretzels

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1 large pretzel or 30g of small pretzels

Safe Serving Size: Due to wheat content, no safe serving size for strict low FODMAP diet

Active Compounds: Fructans from wheat, oligosaccharides

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in wheat-based fructans

Specific symptoms: Bloating, gas, abdominal pain, and potential digestive discomfort

Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

rice crackers

Rice crackers

corn crackers

Corn crackers

sourdough bread

Sourdough bread

Substitution ratio: 1:1 replacement for snacking purposes

Processing Effects

Baking does not reduce FODMAP content significantly

Sourdough fermentation can reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • wheat bread
  • pasta
  • rye bread
  • couscous
  • beer

Safe complementary foods: Can be paired with low FODMAP proteins and fats

Reintroduction Guidelines
  1. Start with one small pretzel (15g)
  2. Wait 24 hours to observe reactions
  3. If tolerated, try two pretzels next time
  4. Monitor symptoms for 48 hours

Signs of success: No significant bloating, gas, or digestive discomfort within 24-48 hours of consumption

Hidden Sources

Common products containing garlic:

  • pretzel rolls
  • pretzel chips
  • pretzel-crusted foods
  • snack mixes

Alternative names: hard pretzels, soft pretzels, pretzel sticks, pretzel crisps

Individual Variables

Factors affecting tolerance:

  • Overall wheat sensitivity
  • Total daily FODMAP intake
  • Stress levels
  • Portion size consumed
  • Individual gut microbiome composition

Tip: Keep a food diary to track your individual tolerance levels and reactions