Is Kale Low FODMAP?

Kale is one of those vegetables that are super good for you. It is a leafy green vegetable that is one of the more nutrient-dense vegetables you can eat. It is rich in iron, and many essential vitamins and minerals.

It would be a shame to miss out on such a fantastic vegetable just because you are following a low FODMAP diet. So, let’s find out, is kale low FODMAP?

The Quick Answer

Kale is low FODMAP and it is healthy too. You still need to keep your portions of kale sensible. Portion sizes should be about half a cup or 75 grams to remain within low FODMAP guidelines.


Eating Kale on a FODMAP Diet

Monash University have tested kale, although they tested Lacinato kale in particular so other types may vary. Lacinato kale is the dark, almost black-green variety of kale. They found that it only contains trace amounts of FODMAP’s which is perfect for ensuring you get lots of nutrition on a low FODMAP diet.

You might assume that because kale is a leafy green that it falls into the same categories as other vegetables but this isn’t the case. Vegetables differ greatly on how many FODMAP’s they contain and whether it’s safe to eat or not.

Some like cauliflower shouldn’t be eaten at all, others like cabbage and broccoli can be eaten in small amounts and others like kale can be eaten in larger amounts.

Recommended Kale Portion

A recommended portion of kale if you are following a low FODMAP diet is 75 grams. This is about half a cup and it may not seem like a lot but it is a surprising amount on your plate.

FODMAP Tip: One Low FODMAP Portion of Kale is 75 Grams

How to Use Kale

Kale can be used for much more than simply a vegetable side dish to have with your roast. Here are some ideas for you to try.

Add Raw Kale to Your Salad

Kale can be eaten both cooked and raw which makes it perfect to add to a salad. It has a delicious bitterness that adds a new depth of flavour to your usual salad.

It’s a great way to change up the flavours of your lunchtime meal. You could even start making a kale salad and using it to garnish your evening meal.

Steam Kale as a Side Dish

One of the better methods to cook kale is to steam it. If you don’t have a vegetable steamer, don’t worry. Pop the kale into a bowl with a tablespoon of water. Cover and pop into the microwave for a minute or two.

The kale should retain some of its fresh crunch whilst also cooking and bringing out the flavour. If you want a real treat stir in some butter afterwards and season with salt and garlic powder.

Pop Kale Into a Green Smoothie

If your digestive system can handle smoothies they are a great breakfast option. Add some extra nutrition by adding a handful of kale. You get the benefit of all those nutritional benefits in an easy drink.

Make sure you choose fruits and vegetables that are low FODMAP and be careful to watch your portion sizes. It is easy to end up with an excess of FODMAPs.

Low FODMAP Kale Juice

Roast Some Kale to Make a Delicious Snack

Kale makes a delicious alternative to crisps. It’s easy to make too! All you need to do is pop some kale onto a baking sheet, drizzle with oil and season with salt and your favourite flavourings.

Garlic is a good option or if you want a little spice use some chilli powder. Pop this into the oven for five to ten minutes or until the kale is crispy.

Low FODMAP Kale Recipes

If you’re looking for delicious recipes containing kale that are low FODMAP then give these a go:

Common Kale FAQs

Below are a handful of kale-related FAQs then often get asked when eating vegetables on a low FODMAP diet:

Is Spinach Low FODMAP?

Spinach is also a low FODMAP vegetable so you can eat it too. It makes a lovely change to eating kale or you can pop both on your plate. Just be careful to adjust the portions so you don’t overload on FODMAP’s by accident.

Is Cabbage Low FODMAP?

Cabbage is a vegetable that is low in FODMAPs.

You should still stick to about half a cup in one go because even though they are low FODMAP they do still contain some and if you eat too much it can build up on your plate and become high FODMAP.

Quick Summary

Kale is one of those vegetables that are really good for you and is low FODMAP.

As with most low FODMAP foods you do still have to stick to reasonable portion sizes to ensure it remains low FODMAP. Luckily, this is half a cup or 75 grams which is plenty of kale to pop into your plate or in your salad.

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