FODMAP/SIBO Rating
Serving Size Consideration: One standard serving of sauerkraut
Safe Serving Size: Small portion as condiment
Active Compounds: Fermentable oligosaccharides from cabbage, naturally occurring probiotics
Digestive Impact
Why it's problematic: Can be problematic in larger portions due to fermentable components
Specific symptoms: Bloating, gas, and digestive discomfort may occur with excessive intake
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Tolerance varies significantly between individuals, particularly based on gut microbiome composition
Fermentation reduces some FODMAPs but creates other fermentable compounds
Smaller portions are better tolerated
Rinsing can help reduce fermentable compounds
Avoid combining with:
- kimchi
- kombucha
- cabbage
- brussels sprouts
Safe complementary foods: Pair with low FODMAP proteins and grains like rice, chicken, or fish
- Start with 1 tablespoon (15g) and monitor symptoms
- If well tolerated, increase to 2 tablespoons after 3 days
- Maximum recommended serving is 3 tablespoons (45g)
Signs of success: No digestive discomfort within 24 hours of consumption
Common products containing garlic:
- Reuben sandwiches
- German-style hot dogs
- Eastern European dishes
Alternative names: Fermented cabbage, Liberty cabbage, Sour cabbage
Factors affecting tolerance:
- Overall gut health
- Individual microbiome composition
- Concurrent consumption of probiotics
- Stress levels
- Recent antibiotic use
Tip: Keep a food diary to track your personal tolerance levels and identify patterns