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Is Kale Low FODMAP?
Low FODMAP
Yes. Curly kale is low FODMAP in typical servings.
Main FODMAPs: None in typical servings
Why
Kale is a leafy green that is generally well tolerated in a moderate serving. Like other raw greens it can be tough to digest for some people, which is a separate issue from FODMAPs.
Good to know
- Seasoned kale chips often use onion or garlic powder.
- Massaging raw kale with olive oil and lemon makes it softer and easier to eat.
- Pre-made salad kits may include dressings with onion or garlic.
Ways to use it
- Massaged kale salad with lemon
- Sauteed in garlic-infused oil
- Blended into smoothies with pineapple
Related foods
Related reading
- A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
- How to Read a Food Label for Hidden FODMAPs
Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.
Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.
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Fresh vegetables are easier to judge. Sauces, soups, and frozen mixes often add onion or garlic, so scan the label to check. FODMAP Scanner checks it for you in seconds.
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