FODMAP/SIBO Rating
Serving Size Consideration: One medium ripe plantain
Safe Serving Size: One-third to one-half of a ripe plantain
Active Compounds: Fructans and fructose increase as plantains ripen, with ripe plantains containing higher levels than green plantains
Digestive Impact
Why it's problematic: Can be problematic in large portions or when very ripe
Specific symptoms: Bloating, gas, and potential digestive discomfort
Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly based on ripeness and individual sensitivity
Cooking doesn't significantly reduce FODMAP content
Freezing maintains FODMAP levels
Further ripening increases FODMAP content
Avoid combining with:
- ripe bananas
- mango
- honey
- dried fruits
Safe complementary foods: Can be safely combined with proteins and low FODMAP vegetables
- Start with a small portion (30g) of ripe plantain
- Wait 24 hours to assess tolerance
- If well tolerated, increase to 60g portion
- Finally test full serving of 120g
Signs of success: No significant bloating, gas, or digestive discomfort within 24 hours of consumption
Common products containing garlic:
- plantain chips
- frozen plantains
- Caribbean dishes
- African stews
Alternative names: cooking banana, platano maduro, platano amarillo
Factors affecting tolerance:
- Ripeness level
- Portion size
- Individual gut sensitivity
- Concurrent consumption of other FODMAPs
Tip: Start with smaller portions and less ripe plantains to test individual tolerance