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Sorghum
Sorghum bicolor
Grain
Gluten-Free
Low FODMAP in small portions
Raw sorghum grains

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of cooked sorghum

Safe Serving Size: A safe serving size of cooked sorghum for those following a low FODMAP diet

Active Compounds: Contains fructans and GOS (Galacto-oligosaccharides) in small amounts

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can be problematic in large portions due to its fructan content

Specific symptoms: Bloating, gas, and abdominal discomfort may occur with overconsumption

Typical reaction time frame: Symptoms typically appear within 2-4 hours after consumption

Individual variation: Tolerance varies significantly among individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

millet

Millet

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking reduces FODMAP content slightly

Soaking before cooking can help reduce FODMAP content

Grinding into flour doesn't significantly affect FODMAP content

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • barley

Safe complementary foods: Can be safely combined with low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. Start with 1/4 cup cooked sorghum
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup
  4. Maximum recommended serving is 3/4 cup cooked

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • gluten-free bread mixes
  • breakfast cereals
  • grain bowls
  • ancient grain products

Alternative names: milo, guinea corn, great millet, durra

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Individual FODMAP tolerance
  • Portion size consumed
  • Preparation method
  • Concurrent foods consumed

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