FODMAP/SIBO Rating
Serving Size Consideration: 1 cup raw, chopped kale
Safe Serving Size: 2 cups raw, chopped kale
Active Compounds: Kale contains minimal FODMAPs and is rich in fiber, vitamins K, A, C, and minerals
Digestive Impact
Why it's problematic: Rarely problematic
Specific symptoms: Minimal digestive impact when consumed in recommended portions
Typical reaction time frame: Usually within 0-2 hours if any reaction occurs
Individual variation: Some people may experience bloating due to fiber content rather than FODMAPs
Cooking reduces volume but doesn't affect FODMAP content
Freezing maintains low FODMAP status
Avoid combining with:
- brussels sprouts
- cabbage
- cauliflower
Safe complementary foods: Can be safely combined with most low FODMAP proteins and grains
- Not typically needed for reintroduction as it's naturally low FODMAP
- If sensitive, start with small portions of 30g
- Gradually increase to normal 75g serving size
Signs of success: No digestive discomfort after consuming regular portions
Common products containing garlic:
- Green smoothies
- Mixed salad greens
- Vegetable juice blends
Alternative names: Curly kale, Dinosaur kale, Lacinato kale, Russian kale
Factors affecting tolerance:
- Overall fiber tolerance
- Cooking method preference
- Individual digestive sensitivity
Tip: Start with cooked kale if you're sensitive to raw vegetables