Is Cabbage Low FODMAP? What You Need To Know

The answer? Yes… but it depends on the type and how much you eat. As a FODMAP expert and gut health advocate, I’m here to break it all down for you in a way that actually makes sense — no confusing science talk, just real-life guidance.

Not All Cabbage Is Created Equal (When It Comes to FODMAPs)

Cabbage comes in different varieties — and guess what? Some are FODMAP-friendly in small amounts, while others are better to limit (especially during the elimination phase).

Let’s take a look at the most common types:

🥬 Green Cabbage

• Low FODMAP in servings up to ¾ cup (75g)
• Higher amounts can trigger symptoms due to fructans

This one is probably the most popular and widely available. It has that classic crunch and works great raw in salads or cooked into stir-fries. Just keep the portion under control to stay in the safe zone.

💜 Red Cabbage

• Low FODMAP in servings up to ½ cup (45g)
• Can become high FODMAP quickly, so portion is key

Red cabbage adds a pop of color and a slightly peppery taste to meals — but it's a bit higher in FODMAPs than green cabbage, so you’ll want to go easy, especially if you’re sensitive.

🥬 Savoy Cabbage

• Low FODMAP in servings up to ½ cup (40g)

Savoy has a softer texture and works beautifully in soups or sautéed dishes. Like red cabbage, the FODMAPs can stack quickly, so portion control is everything.

🥬 Napa Cabbage (Chinese Cabbage)

• Low FODMAP in servings up to 1½ cups (150g)

Surprise! This one’s the most gut-friendly of the bunch. Napa cabbage is a superstar on a low FODMAP diet — it’s mild, soft, and way easier to digest for most people. Use it in stir-fries, soups, or even as a crunchy wrap alternative.

What Makes Cabbage Tricky?

The main FODMAP in cabbage is fructan, a type of carbohydrate that ferments in the gut and can cause bloating, gas, and discomfort in people with IBS.

But here’s the thing: you don’t need to avoid cabbage altogether. It’s all about choosing the right type and sticking to a portion that works for your body.

How to Make Cabbage More Gut-Friendly

If you’re worried about cabbage triggering your symptoms, try these tips:

• Cook it well – Steamed or sautéed cabbage is easier on the digestive system than raw.
• Combine with low FODMAP ingredients – Pair it with rice, carrots, or zucchini to balance your plate.
• Watch portion sizes – Don’t go overboard. Stick to Monash University’s tested serving sizes, and you’ll stay in the safe zone.

Is Cabbage Low FODMAP?

• ✅ Green cabbage: Safe at ¾ cup (75g)
• ✅ Red cabbage: Safe at ½ cup (45g)
• ✅ Savoy cabbage: Safe at ½ cup (40g)
• ✅ Napa cabbage: Safe up to 1½ cups (150g) — best option!
• 🚫 Too much of any type can lead to bloating and IBS symptoms due to fructans

Final Thoughts

You don’t have to give up cabbage just because you’re on a low FODMAP journey. With the right variety and portion, you can still enjoy its crunch, flavor, and nutrition — without the bloat.

So whether you’re whipping up a stir-fry, adding a little crunch to tacos, or tossing it into a soup, just remember: portion size is everything, and your gut will thank you later.

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