Folate is an important B vitamin that is naturally present in a variety of foods.
The term "folic acid" is often used interchangeably with folate, but folic acid is actually a man-made chemical that can cause problems in individuals with an MTHFR gene mutation.
Folic acid is added to many processed foods such as breads, cereals, etc. Individuals with an MTHFR gene mutation typically have a difficult time converting folic acid into the active form of the vitamin (folate) and instead, develop a build up of unusable folic acid.
Do you want to know which foods are naturally high in folate?
Check out the list below for SIBO friendly, low FODMAP folate-rich foods:
- Lentils, canned (low FODMAP up to 1/2 cup)
- Baby spinach (low FODMAP up to 1 cup)
- Turnip greens
- Broccoli (low FODMAP up to 1/2 cup)
- Beet (low FODMAP up to 2 slices)
- Romaine lettuce
- Bok choy (low FODMAP up to 1 cup)