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Seitan
Triticum gluten
Wheat-based
High Protein
High FODMAP
Seitan - wheat gluten meat alternative

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Standard serving of seitan

Safe Serving Size: Due to high gluten content, seitan is generally not recommended on a low FODMAP diet

Active Compounds: Wheat gluten proteins (glutenin and gliadin), fructans from wheat

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in wheat-derived FODMAPs and gluten

Specific symptoms: Bloating, gas, abdominal pain, and potential digestive discomfort

Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Reaction severity varies based on individual gluten and FODMAP sensitivity

Safe Alternatives

tofu

Tofu

tempeh

Tempeh

quinoa

Quinoa

Substitution ratio: 1:1 replacement for most recipes

Processing Effects

Cooking does not reduce FODMAP content significantly

Freezing does not affect FODMAP levels

Stacking Considerations

Avoid combining with:

  • wheat bread
  • pasta
  • rye bread
  • barley

Safe complementary foods: Can be served with low FODMAP vegetables and rice

Reintroduction Guidelines
  1. Start with a very small portion (25g) and monitor symptoms
  2. Wait 48 hours before trying a larger portion
  3. If tolerated, gradually increase portion size

Signs of success: No digestive symptoms within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • vegetarian meat substitutes
  • mock duck
  • wheat meat
  • Buddhist's delight

Alternative names: vital wheat gluten, wheat protein, gluten meat, mock meat

Individual Variables

Factors affecting tolerance:

  • Overall gluten tolerance
  • Individual FODMAP sensitivity
  • Existing digestive conditions
  • Current stress levels

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