Well, cabbage has a certain reputation for being a gassy vegetable, causing many of us with IBS to take pause before digging in.You may have even been advised to avoid cruciferous vegetables including broccoli, kale, and Brussels sprouts pre-FODMAP.The good news is that cabbage is low FODMAP, however variety and portion size do matter.Monash has tested several different types of cabbage, and they range in low FODMAP serving sizes.Our gut bacteria ferments this sugar often resulting in gas, bloating, and/or abdominal pain.Sauerkraut, traditional sourdough breads, tempeh, and lactose-free yogurt are all examples of low FODMAP fermented foods.Interestingly enough, sauerkraut is made by adding lactic acid to the cabbage causing it to ferment.Just heat up your favorite large sauté pan with a few tablespoons of oil and add thinly sliced cabbage.Many classic mayonnaise-based coleslaw recipes can be low FODMAP if you watch your portions and choose a mayonnaise without garlic and onion.Simply brush with olive oil, season with salt and pepper, and grill until the edges turn brown and crispy and the center part softens.Use Napa cabbage leaves instead of rice paper, tortillas, and bread to wrap up your favorite fillings.If you have concerns regarding your personal tolerance, start with a small serving and monitor your symptoms for 24 hours. .

Why Do FODMAP Lists Differ?

The Low FODMAP Diet was first developed by researchers at Monash University, in Melbourne, Australia.When we create a list of foods, we must use what we can patch together from a series of peer-reviewed, published papers by researchers at the Monash lab, each one with a slightly different focus (2007, 2009, 2011, 2013, 2016, 2017), along with a variety of other sources.New information is also being published continuously (but indirectly, without the actual raw data) via the Monash University low FODMAP app.Also, people who write different food lists and teaching tools sometimes make different decisions about what should be included on a low FODMAP diet, based on their clinical experience.Readers should also note that the chart in the article provides examples, but is not meant to be a complete list of high- and low-FODMAP foods, and it was based on my interpretation of the available FODMAP data as of the date of publication. .

Cabbage

Several types of cabbage are listed on the Monash smartphone app and have been lab tested for FODMAPs and we will discuss them all here.Cabbage are versatile vegetables and can be eaten raw or cooked, in slaws, salads, stir-fries, soups, braises and in so many other ways – including sauerkraut and other fermented preparations, and of course corned beef and cabbage, for which we have a low FODMAP recipe.It is important to note that Green Cabbage contains Sorbitol and becomes Moderate for this FODMAP in amounts of 100 g (1 cup).Please note that red (or purple) cabbage contains a different FODMAP, Fructans; please read more below in that section.Savoy cabbage is low FODMAP in amounts of 40 g (½ cup) and contains Fructans in Moderate servings of 55 g (¾ g).Above in the image the pile of Savoy equals the low FODMAP ½ cup (40 g), which is actually a decent amount, whether incorporated in a slaw or a cooked dish.Napa cabbage is low FODMAP in amounts of 75 g (1 cup) and contains Fructans in Moderate servings of 500 g (6 2/3 g)!!Napa Cabbage is mild in flavor and often used in stir-fries and soups and can be enjoyed in kimchi, in small amounts (made with low FODMAP ingredients).The leaves should have no discoloration, although if a small amount is present and it is isolated to a leaf or two, it can be dealt with during prep, as described below.In fact, if you are buying from a farmers market and the cabbage is super fresh, it might have some very loose, tough outer leaves that are very much apart from the head, and that’s okay.Inspect the stem end and make sure it is not cracked or overly dry, which would indicate long storage.Napa should show very crisp, plump looking leaves, especially the whiter part towards the stem end.Green cabbage, when stored for a very long time, can look almost white, so this can be an additional indicator of freshness.Cut the cabbage in half, top to bottom, exposing two halves showing the hard inner core.And for dishes such as a New England boiled dinner or Corned Beef and Cabbage, there will be more extended cooking time.Cabbage can give off quite a pungent smell when cooked, and that can be offensive to some, but the result can be a silky, almost melting quality to the vegetable, so there is a benefit to look forward to at the end.Kimchi, which is a very popular condiment, is prepared by salting cabbage, usually Napa, and then combining with a spice mixture all of which is then left to ferment.According to Monash, pasteurized fermented red cabbage is Green Light Low FODMAP in ½ cup (75 g) portions.The Monash app lists pasteurized fermented white cabbage, sauerkraut, as Green Light Low FODMAP at only 1 tablespoon (20 g) and states that it becomes Moderate for mannitol at 1 ½ tablespoons (30 g) and High for mannitol at ½ cup (75 g).Our supposition is that a raw, live sauerkraut, that has a long fermentation might very well not be moderate or high for mannitol and might be able to be consumed in larger quantities and still be low FODMAP. .

Fermented foods and FODMAPs - A blog by Monash FODMAP

There are a limited number of clinical studies that have been done investigating the health benefits of fermented foods and the answer is not quite clear.Therefore, it is difficult to say if consuming fermented foods will promote the growth of good bacteria in our gut.This uncertainty makes this emerging field of study a very interesting area of science to be a part of.Our testing yielded some very interesting and somewhat unexpected results when we compared the FODMAP rating of fermented and raw foods. .

Low FODMAP Eat-The-Rainbow Slaw

I am sure you have heard the term, “eat-the-rainbow”, which basically refers to the fact that if you eat a variety of brilliantly colored fruits and vegetables that you will be getting a broader array of vitamins and minerals and general nutrition.Note that the cabbages, pattypan squash and Lacinato kale call for amounts AFTER the vegetables are trimmed of their hard cores and stems. .

Is fermented cabbage (sauerkraut) actually low FODMAP?

While fermented foods might be good for our gut bacteria, some types could cause gastrointestinal distress for FODMAPers!Fermented cabbage is also high in soluble fibre (a type of prebiotic), which can help relieve both constipation and diarrhea.Finally, sauerkraut is high in both vitamins C and K, and the lactic acid helps increase iron absorption.Monash University recently tested German sauerkraut made from white cabbage and found it is high FODMAP for mannitol, at a ½ cup serve.When these bacteria start fermenting the cabbage they rapidly break down its fructose and convert it into mannitol.This means if you want to try kimchi start with a small serve (less than 1 tablespoon) and test your tolerance levels.Don’t worry you can still enjoy some fermented cabbage on the low FODMAP diet. .

Low FODMAP Mediterranean Coleslaw

It’s also mayo-less, making it mostly plant-based (or totally if you decide to leave off the feta) and a perfect side dish for summer!This easy low FODMAP side dish uses produce items with a longer shelf-life (when appropriately stored) like cabbage, carrots, and lemons.½ cup (about ½ medium pepper, if roasting your own) – I used jarred roasted red bell peppers Pitted kalamata olives – ⅓ cup.– 1 teaspoon Optional: Feta cheese – ⅓ cup (50 grams) crumbled.In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP.Green (common) cabbage: A low FODMAP serving is ¾ cup or 75 grams.However, jarred roasted red bell peppers have not specifically been tested for FODMAPs.Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams.Step 1: Place cabbage, carrots, roasted red bell peppers, and olives in a large bowl.Step 2: Whisk together olive oil, red wine vinegar, lemon juice, and oregano in a small bowl.Storage: Although best enjoyed after preparing, this coleslaw can be refrigerated in an airtight container for up to 2 days.Your favorite kind of burger on a Schär Hamburger Bun (certified low FODMAP in the US).Red cabbage is also low FODMAP in servings of ¾ cup or 75 grams. .

Low-FODMAP Red Cabbage Stir-Fry with Tofu

I think the only time I ate red cabbage was when it was included in a bagged salad mix.And yes, red cabbage is low-FODMAP, just make sure you stick with the one cup serving size.I was worried the press was going to be too small for the tofu I usually buy ( Melissa’s ), which is 18 oz, but it turned out to fit perfectly.3 tablespoons reduced sodium soy sauce or gluten-free tamari.pinch crushed red pepper (if tolerated or to taste).2 teaspoons toasted sesame seeds optional Instructions While the tofu is baking in the oven, prepare the stir-fry: In a small bowl, combine the brown sugar and cornstarch.Add the soy sauce or tamari and rice vinegar and stir until smooth.Stir in the ginger, sesame oil and crushed red pepper.Add the soy sauce mixture to the the skillet or wok and bring to a simmer. .

Is Fermented Cabbage (Sauerkraut) Actually Low FODMAP?

Fermented cabbage is also high in soluble fibre (a type of prebiotic), which can help relieve both constipation and diarrhoea (2 4).Finally, sauerkraut is high in both Vitamin C & K, and the lactic acid also helps increase iron absorption (2 3 4).Monash University recently tested German sauerkraut made from white cabbage, and it is high FODMAP for mannitol at a ½ cup serve (1).This means if you want to try Kimchi, start with a small serve (less than 1 tablespoon) and test your tolerance levels. .

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