FODMAP/SIBO Rating
Serving Size Consideration: One cup of fresh watercress
Safe Serving Size: Two cups of fresh watercress
Active Compounds: Watercress contains minimal FODMAPs and is rich in vitamins A, C, K, and antioxidants
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Generally well-tolerated with minimal digestive symptoms
Typical reaction time frame: Immediate to 2 hours if any reaction occurs
Individual variation: Most people can consume watercress without issues
Washing thoroughly reduces any potential irritants
Can be eaten raw or cooked - both forms are low FODMAP
Avoid combining with:
- artichokes
- asparagus
- cauliflower
- mushrooms
Safe complementary foods: Can be safely combined with other low FODMAP vegetables and proteins
- Start with small portion (1/2 cup) in a meal
- If tolerated, increase to 1 cup next day
- Can progress to standard 2 cup serving if no symptoms
Signs of success: No digestive discomfort after consuming regular portions
Common products containing garlic:
- Mixed salad bags
- Green smoothies
- Spring mix salads
- Sandwich garnishes
Alternative names: Garden cress, Yellow cress, True watercress
Factors affecting tolerance:
- Overall digestive sensitivity
- Portion size consumed
- Individual tolerance to leafy greens
- Method of preparation
Tip: Start with small portions if you're new to watercress, despite its low FODMAP status