Is Cabbage Low FODMAP? Red vs Green, Sauerkraut, Kimchi, and Serving Sizes

Cabbage is low FODMAP at 3/4 cup (approximately 75g) per serving, making it a safe and nutritious vegetable for people with IBS when eaten in controlled portions. However, larger servings push the FODMAP content — primarily GOS (galacto-oligosaccharides) and fructans — into moderate territory, so portion awareness matters. This applies to green cabbage, red cabbage, and savoy cabbage, all of which follow similar dose-dependent FODMAP patterns.

Cabbage is a versatile, affordable vegetable that appears in cuisines worldwide — from coleslaw and stir-fries to sauerkraut and kimchi. Understanding which cabbage preparations are safe and which introduce hidden FODMAPs through other ingredients is key to enjoying this vegetable on a low-FODMAP diet.

Why Does Cabbage Become Problematic at Larger Servings?

Cabbage belongs to the cruciferous vegetable family (Brassicaceae), which includes broccoli, Brussels sprouts, cauliflower, and kale. These vegetables contain GOS and fructans — types of oligosaccharides that are poorly absorbed in the small intestine and fermented by gut bacteria in the large intestine.

At a 3/4 cup serving, the amount of GOS and fructans in cabbage is below the threshold that triggers symptoms in most people. But as the portion increases, so does the FODMAP load:

Serving Size	Approximate Weight	FODMAP Status	Notes
1/2 cup	50g	Low FODMAP	Safe for most
3/4 cup	75g	Low FODMAP	Monash-tested safe limit
1 cup	100g	Moderate FODMAP	May trigger mild symptoms
1.5+ cups	150g+	High FODMAP	Likely to trigger symptoms

The dose-dependent nature of cabbage FODMAPs means you do not need to avoid it — you just need to be mindful of how much you are putting on your plate. A side serving of cabbage is fine; a cabbage-heavy meal like a large bowl of coleslaw may not be.

Red vs Green vs Savoy Cabbage

All three common cabbage types are low FODMAP at similar serving sizes, but they offer different culinary and nutritional profiles:

Green cabbage: The most commonly used variety. Mild, slightly peppery flavor. Firm texture that holds up well in cooking. Lowest cost and widest availability. Works in stir-fries, soups, slaws, and braised dishes.

Red cabbage: Similar FODMAP profile to green cabbage. Has a slightly sweeter, more robust flavor. Rich in anthocyanins, the antioxidant pigments that give it its deep purple-red color. These anthocyanins have anti-inflammatory properties that may benefit gut health. Excellent raw in salads, braised with apples (use a FODMAP-safe amount), or pickled.

Savoy cabbage: Crinkled, tender leaves with a milder, more delicate flavor than green cabbage. Low FODMAP at standard servings. Its softer texture makes it ideal for wraps and stuffed cabbage rolls. It cooks more quickly than green or red cabbage.

Napa (Chinese) cabbage: Also low FODMAP at standard servings. Lighter, more watery texture. Common in Asian stir-fries and the base for kimchi.

Sauerkraut: Fermented and Potentially Beneficial

Sauerkraut is cabbage that has been fermented with salt through a process called lacto-fermentation. During fermentation, beneficial Lactobacillus bacteria consume some of the sugars in the cabbage, including some of the FODMAP-type carbohydrates. This means fermented cabbage may actually be slightly lower in FODMAPs than raw cabbage gram for gram.

Monash University rates sauerkraut as low FODMAP at approximately 1 tablespoon per serving. While this is a small amount, sauerkraut is typically used as a condiment rather than a main dish, so 1 tablespoon is often sufficient to add flavor and tanginess to a meal.

Beyond FODMAP considerations, sauerkraut provides:

• Probiotics: Live beneficial bacteria that may support the gut microbiome (choose unpasteurized sauerkraut for live cultures — pasteurization kills the bacteria)
• Vitamin C: Fermentation preserves and may even increase vitamin C content
• Vitamin K2: Produced by the fermenting bacteria

Some preliminary research suggests that probiotics from fermented foods may help modulate IBS symptoms, though the evidence is not yet strong enough for definitive recommendations. Including small amounts of sauerkraut as part of a varied low-FODMAP diet is a reasonable approach.

Kimchi: Proceed With Caution

Kimchi is a Korean fermented vegetable dish traditionally made with napa cabbage, garlic, onion, chili paste, fish sauce, and sometimes wheat flour. While the fermented napa cabbage itself would be low FODMAP, the garlic and onion are high-FODMAP ingredients that make most commercial kimchi problematic.

Standard kimchi: High FODMAP due to garlic and onion content. Avoid during the elimination phase.

FODMAP-friendly kimchi: Some specialty brands and recipes omit garlic and onion, using garlic-infused oil and chives instead. If you can find or make this version, a small serving (1-2 tablespoons) is likely safe.

Making your own: A low-FODMAP kimchi recipe uses napa cabbage, salt, Korean chili flakes (gochugaru), garlic-infused oil, ginger, fish sauce, and chives or the green parts of spring onion. This gives you the signature kimchi flavor without the fructans from garlic and onion.

Coleslaw: Watch the Dressing

A standard serving of coleslaw made with 3/4 cup of shredded cabbage is low FODMAP — assuming the dressing is safe. The problem is that most coleslaw dressings contain one or more high-FODMAP ingredients:

• Mayonnaise: Usually FODMAP-safe (eggs, oil, vinegar)
• Honey: High FODMAP — use maple syrup or sugar instead
• Apple cider vinegar: Low FODMAP in small amounts
• Onion: High FODMAP — omit entirely or use chives
• Garlic: High FODMAP — use garlic-infused oil

A safe coleslaw recipe: Shred 3/4 cup cabbage per person, mix with shredded carrot, and dress with mayonnaise, a splash of apple cider vinegar, a pinch of sugar, salt, and pepper. Add chopped chives for an onion-like flavor without the fructans.

Cabbage and Gas: The Cruciferous Factor

Even within the low-FODMAP serving range, some people with IBS report that cabbage causes gas. This may be partly due to raffinose and other non-FODMAP compounds in cruciferous vegetables that are also fermented by gut bacteria. Cooking cabbage thoroughly tends to reduce this effect compared to eating it raw, as heat breaks down some of these compounds.

If raw cabbage in coleslaw bothers you but cooked cabbage in a stir-fry does not, the cooking effect may be the explanation. Tracking meals and symptoms with FODMAPSnap can help you distinguish between raw and cooked cabbage tolerance.

Cooking Methods for Cabbage

Stir-fried: Quick cooking over high heat preserves texture while reducing some gas-producing compounds. Stir-fry shredded cabbage with garlic-infused oil, soy sauce, and ginger for a simple, safe side dish.

Braised: Slow cooking in a small amount of liquid produces tender, sweet cabbage. Braise red cabbage with a splash of balsamic vinegar and a spoonful of brown sugar for a classic side dish.

Roasted: Cutting cabbage into thick wedges, brushing with olive oil, and roasting at high heat until charred and caramelized produces a surprisingly sweet, complex flavor.

In soups: Add shredded cabbage to low-FODMAP soups in the last 10 minutes of cooking. It pairs well with potatoes, carrots, and rice in a simple broth.

Key Takeaways

• Cabbage is low FODMAP at 3/4 cup (75g) per serving — portion control is key
• Red, green, savoy, and napa cabbage all have similar FODMAP profiles
• Sauerkraut is low FODMAP at 1 tablespoon and provides beneficial probiotics
• Most commercial kimchi is high FODMAP due to garlic and onion — make your own FODMAP-friendly version
• Coleslaw is safe if the dressing avoids honey, onion, and garlic
• Cooking cabbage may reduce gas production compared to eating it raw

Related Articles

• Is Garlic Low FODMAP?
• Is Onion Low FODMAP?
• FODMAP Food Guide: What You Can and Can’t Eat

---

This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.