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Zucchini Noodles
Cucurbita pepo
Low FODMAP
Gluten Free
Vegan
Spiralized zucchini noodles

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup spiralized

Safe Serving Size: 1.5 cups spiralized

Active Compounds: Fructans and polyols in very low amounts

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: Generally well-tolerated by most individuals

Safe Alternatives

shirataki noodles

Shirataki noodles

sweet potato noodles

Sweet potato noodles

rice noodles

Rice noodles

Substitution ratio: 1:1 replacement for regular pasta

Processing Effects

Spiralizing does not affect FODMAP content

Light cooking maintains low FODMAP status

Can be frozen without increasing FODMAP content

Stacking Considerations

Avoid combining with:

  • asparagus
  • mushrooms
  • garlic
  • onion

Safe complementary foods: Pairs well with olive oil, fresh herbs, cucumber, and carrots

Reintroduction Guidelines
  1. Start with 1/2 cup serving
  2. If tolerated, increase to 1 cup
  3. Can typically be consumed daily if well-tolerated

Signs of success: No digestive discomfort after consumption

Hidden Sources

Common products containing garlic:

  • vegetable pasta dishes
  • raw vegetable salads
  • low-carb meals

Alternative names: courgette noodles, zoodles, spiralized zucchini

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Portion size consumed
  • Cooking method
  • Combination with other foods

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