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Turnip Greens
Brassica rapa var. rapa
Low FODMAP
Gut-Friendly
Nutrient Dense
Fresh turnip greens leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup raw chopped turnip greens

Safe Serving Size: 2 cups raw chopped turnip greens

Active Compounds: Fructans, Polyols (minimal amounts)

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Minimal to no digestive symptoms in most individuals

Typical reaction time frame: 2-4 hours if sensitivity exists

Individual variation: Very low variation between individuals

Safe Alternatives

Spinach

Spinach

Kale

Kale

Swiss Chard

Swiss Chard

Substitution ratio: 1:1 substitution

Processing Effects

Cooking reduces any minimal FODMAPs present

Freezing does not affect FODMAP content

Stacking Considerations

Avoid combining with:

  • artichokes
  • asparagus
  • brussels sprouts
  • cauliflower

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

Reintroduction Guidelines
  1. Start with 1/2 cup cooked turnip greens
  2. If well tolerated, increase to 1 cup
  3. Monitor for any symptoms over 24-48 hours

Signs of success: No digestive discomfort, bloating, or changes in bowel habits

Hidden Sources

Common products containing garlic:

  • Mixed green salads
  • Green smoothies
  • Southern-style vegetable medleys

Alternative names: Turnip tops, Rapini, Cime di rapa

Individual Variables

Factors affecting tolerance:

  • Overall fiber tolerance
  • Cooking method
  • Portion size
  • Individual gut sensitivity

Tip: Start with well-cooked turnip greens rather than raw if you're sensitive to fiber