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Raw Spinach
Spinacia oleracea
Low FODMAP
Safe in small portions
Watch portion size
Fresh raw spinach leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup raw spinach leaves

Safe Serving Size: Up to 2 cups raw spinach leaves

Active Compounds: Contains moderate amounts of fructans and polyols

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can become problematic in large portions

Specific symptoms: Bloating, gas, and digestive discomfort may occur with excessive consumption

Typical reaction time frame: Symptoms typically appear within 0.5-2 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

Arugula

Arugula

Kale

Kale

Swiss Chard

Swiss Chard

Substitution ratio: 1:1 substitution in recipes

Processing Effects

Cooking reduces volume significantly

Freezing maintains FODMAP content

Stacking Considerations

Avoid combining with:

  • avocado
  • mushrooms
  • artichokes
  • beetroot

Safe complementary foods: Can be safely combined with most proteins and low FODMAP vegetables

Reintroduction Guidelines
  1. Start with 1/2 cup (15g) raw spinach
  2. If tolerated, increase to 1 cup (30g) after 24 hours
  3. Maximum test portion: 2 cups (60g)

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • Green smoothies
  • Mixed salads
  • Pre-made sandwiches
  • Vegetable juice blends

Alternative names: Baby spinach, Flat-leaf spinach, Savoy spinach

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Individual FODMAP tolerance

Tip: Keep a food diary to track your personal tolerance levels