Eating Cabbage on a FODMAP Diet
It can get a little confusing when talking about cabbage and low FODMAP diets. This is because when tested, cabbage actually came up as being fairly low in FODMAPs as long as you kept your portions small.
However, this is just part of the picture and cabbage and many other leafy green vegetables are known to trigger issues for those who suffer from IBS regardless of being low FODMAP.
Some of this problem lies with the types of cabbage available. Not all cabbages are equal when it comes to both FODMAPs and digestion problems. You may find that you can stomach small amounts of red, green or napa cabbage because these are considered low FODMAP if you have portions of less than approximately 70 grams.
The problems start to occur with the most common type of cabbage available: The savoy cabbage.
You can spot this type of cabbage because of its pale green colour and its frilly and crinkly leaves. This one is slightly higher in FODMAPs so you should avoid it or eat considerably less of it.
Cabbage is one of those vegetables that it would be recommended to take care of if you are following a low FODMAP diet because of issues with IBS or other digestion problems. How well your body copes will be down to testing and seeing what works and what doesn’t work for you.
Recommended Cabbage Portion
If you do find that you can stomach cabbage then you should stick to these portion sizes.
For typical red and green cabbage, you should be fine to eat a portion size of about 70 grams or less in one go.
A good variety of cabbage to try is the napa cabbage. Instead of the usual round cabbage, you might expect this is cylindrical in shape and for this, you can also eat about a 70-gram portion and it still is considered low FODMAP.
Savoy cabbage is one you may prefer to avoid because whilst this is still low FODMAP you can only eat a much smaller portion of around 40 grams. This is a distinctive variety of cabbage with crinkly leaves so it should be easy to spot when you are buying cabbage.
FODMAP Tip: 70g is a Low FODMAP Portion of Cabbage But Avoid Savoy Cabbage
How to Use Cabbage
Now that you know a smaller handful of cabbage remains low FODMAP, here are a few ways in which you can use cabbage when following a low FODMAP diet:
Steamed Or Boiled
You can’t beat a good traditional roast dinner with side dishes of vegetables. Steam or boil your cabbage for a couple of minutes and then drain and add a little butter. Let the butter melt in and then serve.
You can make a delicious coleslaw using your favourite veggies and cabbage. Grate them into a bowl and then add a low FODMAP mayonnaise and season to taste. Perfect with a salad, steak or burger.
Cook A Stir Fry
Cabbage makes a great base for a healthy stir fry. Chop it into small slices and pop it into your pan with a little oil. Add your favourite low FODMAP vegetables and flavourings and stir for a few minutes until your stir fry is cooked.
Low FODMAP Cabbage Recipes
If you’re looking for delicious recipes containing cabbage that are low FODMAP then give these a go:
Low FODMAP Alternatives To Cabbage
If you find that you struggle with cabbage despite it being low FODMAP, you are not alone.
You can try and substitute it for other vegetables and for coleslaw you could use celery but beware because this can only be used in very small amounts or it will quickly become high FODMAP.
Other alternatives you may get on with are bak choy or kale.
Other Cabbage Products
Cabbage can be bought in many forms and in many varieties. These questions may come in useful if you’re not sure if a product is low FODMAP:
Is Sauerkraut Low FODMAP?
Saurkraut is a fermented cabbage product originating in Germany. It is known to provide beneficial gut bacteria to the body which can actually help IBS sufferers. The good news continues because approximately 50g of sauerkraut remains low FODMAP.
Is Red Cabbage Low FODMAP?
Fortunately, red cabbage (like a standard white cabbage) is low FODMAP if you keep your portion size to below 70g.
As always, it’s a good idea to try to slowly introduce it into your diet as, even though it remains low FODMAP, there is a risk that it will still cause stomach upsets for people suffering from IBS.
Most common types of cabbage are considered low FODMAP as long as you stick to smaller portions of them.
You may find your digestive system, still struggles and this is because cabbage is known for being a gassy vegetable and can be painful for those suffering from IBS. So, you may want to stay away just to be sure.