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Sardines
Sardina pilchardus
High Protein
Omega-3 Rich
Low FODMAP
Fresh sardines

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 standard serving of sardines

Safe Serving Size: Sardines are generally safe to consume in normal serving sizes

Active Compounds: Protein, Omega-3 fatty acids, Vitamin D, Vitamin B12, Calcium

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely

Specific symptoms: Generally well-tolerated with minimal digestive impact

Typical reaction time frame: If reactions occur, typically within 2-4 hours

Individual variation: Reactions are uncommon but may vary based on preparation method and added ingredients

Safe Alternatives

salmon

Salmon

tuna

Tuna

mackerel

Mackerel

Substitution ratio: 1:1

Processing Effects

Canning does not affect FODMAP content

Fresh sardines are naturally low in FODMAPs

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • wheat bread

Safe complementary foods: Can be safely combined with rice, cucumber, lettuce, and other low FODMAP vegetables

Reintroduction Guidelines
  1. Start with a small portion (1-2 sardines)
  2. If well tolerated, increase to full serving size
  3. Monitor for any digestive symptoms

Signs of success: No digestive discomfort after consuming regular portions

Hidden Sources

Common products containing garlic:

  • Fish sauce
  • Caesar salad dressing
  • Pizza toppings
  • Pasta sauces

Alternative names: European pilchard, Brisling, Sprat

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Preparation method
  • Serving size
  • Accompanying ingredients

Tip: Start with plain, canned sardines in water to minimize potential reactions