FODMAP/SIBO Rating
Serving Size Consideration: 1 tablespoon, chopped
Safe Serving Size: Not recommended - high in FODMAPs even in small amounts
Active Compounds: Fructans and fructo-oligosaccharides (FOS)
Digestive Impact
Why it's problematic: High in fructans which can cause significant digestive issues in FODMAP-sensitive individuals
Specific symptoms: Bloating, gas, abdominal pain, and altered bowel habits
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Tolerance levels vary significantly between individuals
Safe Alternatives
Substitution ratio: Use 1 tablespoon of alternative for every 2 tablespoons of shallots
Cooking does not significantly reduce FODMAP content
Freezing maintains FODMAP levels
Dried shallots remain high in FODMAPs
Avoid combining with:
- garlic
- onion
- leeks
- wheat bread
- artichokes
Safe complementary foods: Can be used with non-FODMAP herbs and spices for flavoring
- Start with very small amounts (1/4 tablespoon) in a meal
- Wait 3 days to assess tolerance
- If no symptoms, gradually increase portion size
- Monitor and document any reactions
Signs of success: No digestive symptoms within 24-48 hours after consumption
Common products containing garlic:
- prepared salad dressings
- marinades
- stock cubes
- ready-made soups
- Asian cuisine dishes
Alternative names: French shallots, eschallots, gray shallots, red shallots
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Portion size consumed
- Other FODMAPs consumed in the same meal
- Individual tolerance threshold
Tip: Keep a food diary to track your personal tolerance levels and reactions