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Swiss Chard
Beta vulgaris var. cicla
Low FODMAP
Safe for IBS
Nutrient Dense
Fresh green swiss chard leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup chopped raw swiss chard

Safe Serving Size: 2 cups chopped raw swiss chard

Active Compounds: Contains minimal amounts of fermentable carbohydrates. Rich in fiber, vitamins K, A, C, and minerals.

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms when consumed in recommended portions

Typical reaction time frame: If any reaction occurs, typically within 0-2 hours

Individual variation: Most people tolerate swiss chard well

Safe Alternatives

Spinach

Spinach

Kale

Kale

Arugula

Arugula

Substitution ratio: 1:1 substitution in recipes

Processing Effects

Cooking reduces volume but doesn't affect FODMAP content

Freezing is safe and maintains low FODMAP status

Stacking Considerations

Avoid combining with:

  • artichokes
  • asparagus
  • cauliflower
  • mushrooms

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

Reintroduction Guidelines
  1. Start with small portion (1/2 cup cooked)
  2. If tolerated, increase to 1 cup
  3. Can be consumed daily if well tolerated

Signs of success: No digestive discomfort after consumption

Hidden Sources

Common products containing garlic:

  • Mixed salad greens
  • Green smoothies
  • Vegetable juice blends

Alternative names: Silverbeet, Perpetual spinach, Leaf beet

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Portion size
  • Cooking method
  • Individual sensitivity to oxalates

Tip: Start with small portions and gradually increase if well tolerated