Are Microgreens Low FODMAP? (Do Microgreens help with IBS)

Several Microgreens has low FODMAP level as they are easily absorb-able by your intestine and do not cause any problem.

The goal of a low FODMAP diet is to avoid consuming a certain type of carbohydrate. These carbs are tough to digest and might be problematic for those who suffer from digestive issues. It leads to poor small intestinal absorption and prolonged fermentation in the large intestine.

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Your body will create a lot of gas and other byproducts if you eat a high FODMAP diet. This is usually not a problem in healthy people; but, for persons with gastrointestinal issues such as IBD (Inflammatory Bowel Disease) and IBS (Irritable Bowel Syndrome) who have sensitive guts, it can cause excruciating pain and discomfort.

Your body must draw more fluid into the big intestine to aid fermentation.

As a result, your gut becomes bloated as a result of the gas produced, resulting in digestive disorder symptoms such as abdominal pain and cramps.

Read Here: Do Microgreens cause kidney stones?

Do microgreens have a low FODMAP content?

FODMAP levels are low in several microgreens. They are easily absorbed by our intestine and do not cause any problems. Microgreens are soft, fibrous-free, and tasty.

Why do microgreens have a low FODMAP content?

During germination, seeds develop enzymes that convert starch (in the endosperm) to simpler sugar molecules that the newborn plant can use quickly. As a result, we can readily absorb and digest these tasty microgreens.

They are also beneficial for weight loss and cancer prevention.

Monash University conducted an intriguing study comparing the FODMAP content of sprouted (3-6 days) against non-sprouted legumes/grains (i.e. Rye, wheat, red kidney bean, barley, mungbean, and chickpea). Except for chickpea, the end result showed that 5 out of 6 sprouted grains/legumes had significantly lower FODMAP level.

So, do these sprouts have anything to do with microgreens, you might wonder? Of course, it’s near enough to be used as a guide.

Despite this, sprouts and microgreens have certain similarities and distinctions.

Which Microgreens are Low FODMAP?

  • Alfalfa
  • Bean sprouts
  • Bok choy
  • Spinach
  • Chicory
  • Chives
  • Collard
  • Cucumber
  • Eggplant
  • Sesame
  • Radish
  • Cabbage

The microgreens described above have a low FODMAP content. It means they are simple to digest and are less likely to cause you discomfort.

Is the FODMAP concentration of Microgreens affected by cooking?

Cooking microgreens does, in fact, separate some long-chain complex carbohydrates. The breakdown of water-soluble oligo-saccharide polymers may be caused by high temperatures.

However, it is dependent on the cooking process. Steaming, for example, retains the majority of the water, making this procedure less effective. Furthermore, some people prefer to consume them raw since they are concerned that boiling would destroy the nutrients.

Read Here: Are Raw Microgreens Safe to Eat?

In conclusion

FODMAP can be found in a variety of foods. Microgreens are generally excellent for IBS (Irritable Bowel Syndrome) and low in FODMAP, however there has been very little research on the short-term effects. More study data is required.

Furthermore, persons who avoid high FODMAP foods on a daily basis have an effect on the balance of gut bacteria as per a study, which can lead to major health concerns such as nutritional inadequacy or even mortality. As a result, always get counsel from your specialized doctor before making any dietary changes.

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