FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of prunes is 4-5 dried pieces
Safe Serving Size: For FODMAP-sensitive individuals, limit to 1 small prune
Active Compounds: Sorbitol, Fructans
Digestive Impact
Why it's problematic: High in polyols (sorbitol) and fructans
Specific symptoms: Bloating, gas, abdominal pain, and possible 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 more problematic than fresh plums
Cooking does not reduce FODMAP content
Avoid combining with:
- dates
- raisins
- dried apricots
- dried mango
- dried cranberries
Safe complementary foods: Pair with low FODMAP proteins or fats to slow digestion
- Start with 1/2 prune (5g) and observe reactions
- If tolerated, increase to 1 whole prune after 3 days
- Maximum test portion should not exceed 3 prunes (30g)
Signs of success: No digestive symptoms within 24 hours after consumption
Common products containing garlic:
- Mixed dried fruit products
- Breakfast cereals
- Energy bars
- Natural laxative supplements
Alternative names: Dried plums, Prune juice concentrate, Dried black plums
Factors affecting tolerance:
- Overall gut health
- Time of day consumed
- Current stress levels
- Other FODMAPs consumed same day
Tip: Keep a food diary to track your individual tolerance levels