FODMAP/SIBO Rating
Serving Size Consideration: One tablespoon
Safe Serving Size: Up to two tablespoons per serving
Active Compounds: Soluble and insoluble fiber, primarily arabinoxylan
Digestive Impact
Why it's problematic: Generally well-tolerated in recommended serving sizes
Specific symptoms: Bloating and gas if consumed in excess
Typical reaction time frame: 2-4 hours after consumption
Individual variation: Tolerance varies based on fiber intake history and gut sensitivity
Safe Alternatives
Substitution ratio: 1:1 replacement for similar fiber content
Must be consumed with adequate water to prevent constipation
Ground form is more easily incorporated into foods
Avoid combining with:
- dried cranberries
- dried blueberries
- dried apricots
- dried mango
Safe complementary foods: Can be safely combined with most low FODMAP foods. Works well with rice, quinoa, and gluten-free baked goods.
- Start with 1/2 teaspoon mixed in water
- Gradually increase to 1 teaspoon over a week
- Can increase to 2 teaspoons if well tolerated
Signs of success: Regular bowel movements without bloating or discomfort
Common products containing garlic:
- gluten-free baked goods
- protein bars
- fiber supplements
Alternative names: ispaghula, isabgol, Plantago ovata husk
Factors affecting tolerance:
- Current fiber intake
- Hydration levels
- Individual gut sensitivity
- Time of consumption
Tip: Start with small amounts and increase gradually while maintaining adequate water intake