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Teff
Eragrostis tef
Gluten Free
Ancient Grain
Low FODMAP
Raw teff grains

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of cooked teff is about 1/2 cup

Safe Serving Size: Teff is generally safe in portions up to 1 cup cooked

Active Compounds: Teff contains minimal FODMAPs and is rich in resistant starch and fiber

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic for most people

Specific symptoms: Minimal digestive symptoms reported

Typical reaction time frame: If reactions occur, typically within 2-4 hours after consumption

Individual variation: Generally well-tolerated by most individuals with IBS or FODMAP sensitivities

Safe Alternatives

quinoa

Quinoa

brown rice

Brown rice

white rice

White rice

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking does not significantly affect FODMAP content

Grinding into flour maintains its low FODMAP status

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • barley

Safe complementary foods: Can be safely combined with most low FODMAP foods

Reintroduction Guidelines
  1. Start with 1/4 cup (45g) cooked teff
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup (90g)

Signs of success: No digestive discomfort, normal bowel movements, and absence of bloating

Hidden Sources

Common products containing garlic:

  • Gluten-free bread mixes
  • Alternative grain cereals
  • Ethiopian injera bread

Alternative names: Williams lovegrass, Xaafii, Ethiopian millet

Individual Variables

Factors affecting tolerance:

  • Overall fiber tolerance
  • Individual grain sensitivity
  • Preparation method
  • Portion size

Tip: Start with small portions and gradually increase to assess individual tolerance