Is kale low FODMAP?

Yes, kale is low FODMAP.

In the Monash University FODMAP app, 75 grams or 1/2 cup of kale is classified as a safe low FODMAP portion.

In addition, it is stated that kale only contains an average amount of galactans at servings of 222 grams or higher.

This means that you can probably eat a bit more than 75 grams or 1/2 cup per serving, as long as you stay below 222 grams.

Servings are always per meal on the low FODMAP diet. Monash University states that they count 3 to 4 hours between meals.

So if you eat some kale at your lunch at noon and then want to include some kale again in your dinner at 6 p.m. that is no problem.

Low FODMAP recipes with kale

On Karlijn’s Kitchen, you can find a few low FODMAP recipes with kale. Check them here:

So as you can see there are no problems with enjoying some kale in your meals when you are on the low FODMAP diet 🙂

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

Dairy and grains

Other foods and drinks

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