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Quail Eggs
Coturnix coturnix
Low FODMAP
High Protein
Safe for IBS
Fresh quail eggs

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2-3 quail eggs per serving

Safe Serving Size: 4-6 quail eggs per serving

Active Compounds: Protein, vitamins B12, D, and A, minerals including iron and selenium

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: No

Specific symptoms: Generally well-tolerated with minimal digestive impact

Typical reaction time frame: Immediate to 2 hours

Individual variation: Low variation between individuals

Safe Alternatives

egg whites

Egg whites

egg yolks

Egg yolks

duck eggs

Duck eggs

Substitution ratio: 1 regular chicken egg = 4-5 quail eggs

Processing Effects

Boiling does not affect FODMAP content

Frying does not increase FODMAP levels

Stacking Considerations

Avoid combining with:

  • onion
  • garlic
  • wheat bread

Safe complementary foods: Can be safely combined with most low FODMAP foods including rice, vegetables, and gluten-free grains

Reintroduction Guidelines
  1. Start with 2-3 quail eggs
  2. If well tolerated, increase to 4-5 eggs
  3. Can be consumed daily if no reactions occur

Signs of success: No digestive discomfort, bloating, or other IBS symptoms after consumption

Hidden Sources

Common products containing garlic:

  • quiche
  • salads
  • appetizers
  • Asian cuisine dishes

Alternative names: coturnix eggs, Japanese quail eggs, mini eggs

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Cooking method
  • Individual protein tolerance
  • Time of consumption

Tip: Best consumed as part of a balanced meal rather than on empty stomach