Key takeaways
- Kale is low FODMAP at 75 g — a full, satisfying salad or soup portion.
- Kale chips made with oil and salt are low FODMAP in reasonable amounts.
- Kale smoothies are low FODMAP if you use low-FODMAP fruits and milk.
- Kale is one of the most nutrient-dense foods available — rich in K, C, and folate.
Kale has had a sustained moment in nutrition culture, and for people with IBS, the good news is that the FODMAP data supports including it. At a 75 g portion it clears the threshold for all FODMAP classes.
FODMAP status at a glance
- —Kale, raw or cooked (75 g): low FODMAP
- —Kale chips, small portion: low FODMAP
- —Kale in smoothies (75 g): low FODMAP
- —Cavolo nero (Tuscan kale), 75 g: low FODMAP
Kale in a low-FODMAP diet
- —Massage raw kale with olive oil and lemon for a robust salad base
- —Stir into soups and stews in the last few minutes of cooking
- —Blend into green smoothies with pineapple, ginger, and rice milk
- —Toss with olive oil, salt, and nutritional yeast; bake at low temperature for kale chips
References
- 1.
