Key takeaways
- Green / white cabbage is low FODMAP at 75 g — a reasonable side-dish portion.
- Savoy cabbage is lower in FODMAPs at 75 g but has higher content than common cabbage in larger amounts.
- Red cabbage is low FODMAP at 75 g.
- Coleslaw dressing often contains honey or high-FODMAP vinegars — make your own with lactose-free mayo and apple cider vinegar.
Cabbage is one of the more affordable vegetables on the low-FODMAP diet and works well in a range of cooking styles — stir-fried, braised, raw in slaw, or fermented as sauerkraut.
FODMAP status at a glance
- —Green / white cabbage, 75 g: low FODMAP
- —Red cabbage, 75 g: low FODMAP
- —Savoy cabbage, 75 g: low FODMAP
- —Sauerkraut (fermented cabbage), 30 g: low FODMAP — fermentation degrades fructans
- —Kimchi: check ingredients — most traditional kimchi contains garlic and onion
Fermented cabbage as a gut health tool
Cabbage in low-FODMAP cooking
- —Stir-fry shredded cabbage with ginger, tamari, and sesame oil
- —Make a simple slaw with red cabbage, carrot, and lactose-free mayo dressing
- —Braise with apple cider vinegar and a pinch of cumin for a German-style side
- —Stuff large cabbage leaves with seasoned rice and mince (stuffed cabbage rolls)
References
- 1.
