Is cabbage low FODMAP?
You might expect that cabbage is not low FODMAP.
When I tell people that I suffer from intestinal complaints, they always quickly say, ‘Well, then you probably can’t tolerate cabbage.’ Cabbage, like beans, is known to cause complaints such as flatulence.
However, it is not the case that you have to avoid all types of cabbage on the FODMAP diet. In this blog, I will tell you which types of cabbage are low FODMAP and in what quantities you can eat them.
What kinds of cabbage are low FODMAP?
Most types of cabbage have a low FODMAP amount. This means you can eat them during the FODMAP diet if you pay attention to the quantities.
White cabbage
A 75-gram serving of white cabbage is low FODMAP. For servings of 100 grams or larger, your serving contains an average amount of sorbitol.
In the elimination phase of the FODMAP diet, it is best to stick to a portion of 75 grams per meal.
If you discover that you tolerate sorbitol well after reintroducing the different FODMAP groups, you can also try a larger amount.
Red cabbage
For red cabbage, the Monash University FODMAP app indicates that a portion of 75 grams is low FODMAP. With a portion of 150 grams or more, your meal contains an average amount of fructans.
My expectation is therefore that you can eat a little more than 75 grams per meal, but you should stay below 150 grams.
I expect that a serving of between 75-125 grams of red cabbage per meal should be okay for most people.
Savoy cabbage
You can only eat savoy cabbage in small amounts during the elimination phase of the FODMAP diet. A portion of 40 grams is low FODMAP. For portions of 55 grams or more, your meal contains an average amount of fructans.
So during the elimination phase, it is best to keep it to a maximum of 40 grams.
Chinese cabbage
Chinese cabbage contains an average amount of fructans in portions of 500 grams or more.
This means you can safely eat a fairly large portion of Chinese cabbage during the elimination phase. For example, using 200 grams of Chinese cabbage per person in a dish is fine and you are still well within the safe quantities.
Bok choy
Bok choy is also a type of cabbage. A serving of 75 grams of pak choi is low FODMAP. At 100 grams or more, a serving of pak choi contains an average amount of sorbitol.
Kimchi
Monash University has also tested kimchi. This is fermented cabbage. For kimchi, the Monash FODMAP app states that 47 grams is a low FODMAP portion. In servings of 71 grams or more, kimchi contains an average amount of mannitol.
Kale
Kale is low FODMAP up to quite large quantities. From 222 grams per portion, kale contains an average amount of galactans.
But you can easily use 100-150 grams of kale in a meal.
Kohlrabi
The Monash FODMAP app states that a portion of 75 grams of kohlrabi is low FODMAP.
There is no further information about the maximum amounts or which FODMAP group kohlrabi contains. But this information shows that you can eat at least eat 75 grams of it per meal.
Broccoli
Broccoli is also a type of cabbage. Broccoli florets are low FODMAP in quite large quantities. You can read more about the exact amounts for broccoli in this blog.
What do you have to pay attention to when eating cabbage?
It is good to know that the low FODMAP amounts for most types of cabbage are weighed raw.
So always weigh the cabbage you use raw before cooking.
In terms of quantities, red cabbage, Chinese cabbage, and kale are the types of cabbage you can eat the most in the elimination phase.
You can also have a good amount of white cabbage, pak choi, and kohlrabi. So you can also use that in your meals.
The different types of cabbage contain different FODMAP groups, so keep this in mind when combining them with other vegetables in a meal.
Using low FODMAP cabbage in your meals
You can incorporate cabbage into your meals in many different ways. For example, you can make a delicious coleslaw from red and white cabbage. This Asian-style salad also contains red cabbage.
But you can also use it warm in, for example:
- Low FODMAP bami goreng
- Low FODMAP nasi goreng
- Low FODMAP tofu fried rice
- Low FODMAP gado gado
- Low FODMAP shrimp lo mein noodles
- Low FODMAP soba noodles with tempeh
What kinds of cabbage are not low FODMAP?
There are also a few types of cabbage that are unfortunately not low FODMAP or are only allowed in very small quantities:
- Cauliflower: cauliflower contains the FODMAP group mannitol. This is one of the products that you can use to test how you respond to the FODMAP group mannitol.
- Brussels sprouts: Brussels sprouts do have a low FODMAP amount, but this is so little that it is almost not worth it. 50 grams of Brussels sprouts or 2-3 Brussels sprouts are low FODMAP.
- Sauerkraut: unfortunately sauerkraut has a very limited low FODMAP. A serving of 23 grams or 2 tablespoons is a safe portion. In portions of 35 grams or more, sauerkraut contains an average amount of mannitol.
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Are tomatoes low FODMAP?
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
- Is sweet potato low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?