FODMAP/SIBO Rating
Serving Size Consideration: One standard serving (240ml/8oz)
Safe Serving Size: Half serving (120ml/4oz) during exercise
Active Compounds: High fructose corn syrup, glucose-fructose syrup, artificial sweeteners
Digestive Impact
Why it's problematic: High fructose content and artificial sweeteners
Specific symptoms: Bloating, gas, diarrhea, and stomach cramps
Typical reaction time frame: 30 minutes to 2 hours after consumption
Individual variation: Severity depends on individual tolerance to fructose and artificial sweeteners
Commercial processing doesn't reduce FODMAP content
Temperature changes don't affect FODMAP levels
Avoid combining with:
- honey
- agave nectar
- corn syrup
- artificial sweeteners
Safe complementary foods: Can be consumed with protein powder or electrolyte tablets that are FODMAP-certified
- Start with small amounts (60ml) diluted with water
- Wait 24 hours to observe any reactions
- Gradually increase amount if tolerated
Signs of success: No digestive discomfort within 24 hours of consumption
Common products containing garlic:
- Energy drinks
- Electrolyte beverages
- Recovery drinks
- Pre-workout supplements
Alternative names: Glucose-fructose syrup, High fructose corn syrup, Crystalline fructose, Sugar alcohols
Factors affecting tolerance:
- Exercise intensity
- Hydration status
- Individual fructose absorption capacity
- Concurrent consumption of glucose
Tip: Consider diluting sports drinks with water to reduce FODMAP load while maintaining electrolyte benefits