Rum
Saccharum officinarum (derived from)
Alcoholic Beverage
Distilled Spirit
Gluten Free
Glass of rum

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: Standard serving of spirits (1 shot/30ml)

Safe Serving Size: 1 standard drink (30ml)

Active Compounds: Ethanol, congeners from fermentation and distillation process

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated in moderation

Specific symptoms: May cause general alcohol-related digestive issues, but not FODMAP specific

Typical reaction time frame: Usually immediate to 24 hours

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

Substitution ratio: 1:1 substitution

Processing Effects

Distillation process removes FODMAPs

Initial fermentation breaks down sugars

Stacking Considerations

Avoid combining with:

  • beer
  • wine
  • kombucha
  • energy drinks

Safe complementary foods: Can be combined with low FODMAP mixers like lime juice or plain soda water

Reintroduction Guidelines
  1. Start with a small serving (15ml)
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, gradually increase to standard serving

Signs of success: No digestive discomfort or IBS symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • mixed drinks
  • cocktails
  • rum balls
  • rum cakes
  • marinades

Alternative names: ron, rhum, spirit

Individual Variables

Factors affecting tolerance:

  • Overall alcohol tolerance
  • Time of consumption
  • Hydration levels
  • Consumption with food

Tip: Always consume with food and maintain hydration for better tolerance