FODMAP/SIBO Rating
Serving Size Consideration: 1 tablespoon
Safe Serving Size: 2 teaspoons
Active Compounds: Wheat proteins, fermented soy proteins, salt
Digestive Impact
Why it's problematic: Can be problematic in larger quantities due to wheat content
Specific symptoms: Bloating, gas, abdominal discomfort
Typical reaction time frame: Usually within 30-60 minutes after consumption
Individual variation: Tolerance varies significantly between individuals
Fermentation reduces some FODMAPs but creates others
High salt content may affect digestive sensitivity
Avoid combining with:
- miso
- tempeh
- seitan
- wheat bread
Safe complementary foods: Rice, grilled meats, steamed vegetables, and most cooked dishes
- Start with 1 teaspoon (5ml) mixed in a full meal
- Wait 24 hours to assess tolerance
- If no symptoms, increase to 2 teaspoons next time
- Build up to standard 2 tablespoon serving size
Signs of success: No digestive discomfort within 24 hours of consumption
Common products containing garlic:
- marinades
- asian-style dressings
- stir-fry sauces
- processed meats
Alternative names: shoyu, light soy sauce, dark soy sauce, tamari
Factors affecting tolerance:
- Overall wheat sensitivity
- Individual fermentation tolerance
- Portion size consumed
- Total sodium intake
- Concurrent consumption of other FODMAPs
Tip: Start with small amounts and monitor your body's response. Some people tolerate small amounts well while others may need to avoid completely.