FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of water chestnuts is about 1/2 cup sliced
Safe Serving Size: Water chestnuts are generally well-tolerated up to 1 cup sliced
Active Compounds: Water chestnuts are low in fermentable carbohydrates and contain resistant starch
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Minimal to no digestive symptoms reported
Typical reaction time frame: Usually within 0-2 hours if any reaction occurs
Individual variation: Generally well-tolerated by most individuals
Safe Alternatives
Substitution ratio: 1:1 substitution in most recipes
Canned water chestnuts maintain their low FODMAP status
Fresh water chestnuts are naturally low in FODMAPs
Cooking does not significantly affect FODMAP content
Avoid combining with:
- jerusalem artichokes
- asparagus
- mushrooms
- onion
- garlic
Safe complementary foods: Can be safely combined with most low FODMAP vegetables and proteins
- Start with small portion (30g) of water chestnuts
- If well tolerated, increase to standard serving size (75g)
- Can be consumed regularly as part of low FODMAP diet
Signs of success: No digestive discomfort after consumption, ability to consume standard serving size without issues
Common products containing garlic:
- Asian stir-fries
- Chinese dishes
- Mixed vegetable medleys
- Canned Asian vegetables
Alternative names: Chinese water chestnuts, Ma tai, Waternut, Eleocharis
Factors affecting tolerance:
- Overall digestive health
- Individual FODMAP sensitivity
- Portion size consumed
- Preparation method
Tip: Start with small portions if new to water chestnuts, though they are generally very well tolerated