Is Cabbage Low FODMAP? What You Need To Know

Let’s be real: cabbage is one of those veggies that people either love or side-eye — especially if you're dealing with IBS or navigating the low FODMAP diet. And the big question I always hear is: “Is cabbage low FODMAP?”

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.

‍

FAQs

Your FODMAP Journey, Made Simple

Track symptoms, identify triggers, and take control of your digestive health with our intelligent FODMAP companion.

FODMAP-Friendly Teriyaki Chicken Bowl

A balanced, satisfying bowl that’s 100% safe for the FODMAP elimination phase When you’re on the low FODMAP diet — especially during the strict elimination phase — it’s hard to find meals that are both flavorful and symptom-safe. This Teriyaki Chicken Bowl gives you that takeout feel while using only elimination-approved ingredients and exact serving sizes you can trust.

Savory FODMAP Snack: Cucumber + Yogurt Bowl

A light, refreshing, and 100% elimination-phase–friendly recipe When everything sweet starts to feel repetitive on the FODMAP diet, this Cucumber + Yogurt Bowl offers a simple, savory option that’s gentle on digestion and easy to put together. It’s perfect as a quick snack, light lunch, or cooling side dish — and every ingredient is safe during the elimination phase.

FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar

A gut-friendly, elimination-phase–approved recipe for chocolate lovers When you’re deep in the elimination phase of the low FODMAP diet, chocolate cravings can hit hard — and most snacks that seem “healthy” are loaded with high-FODMAP ingredients like dates, honey, dairy, or inulin. This Chocolate Quinoa Jar is sweet, filling, and 100% safe for the elimination phase — no guesswork, no hidden triggers.