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Cabbage
Brassica oleracea var. capitata
Moderate FODMAP
Portion Sensitive
Cruciferous Vegetable
Fresh green cabbage head

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: 1 cup shredded raw cabbage

Safe Serving Size: 1/2 cup shredded raw cabbage

Active Compounds: Fructans and mannitol

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Moderate to high in larger portions

Specific symptoms: Bloating, gas, and potential abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

Cucumber

Cucumber

Zucchini

Zucchini

Lettuce

Lettuce

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Shredding or chopping doesn't affect FODMAP levels

Fermentation (as in sauerkraut) may increase FODMAP content

Stacking Considerations

Avoid combining with:

  • Brussels sprouts
  • cauliflower
  • broccoli

Safe complementary foods: Can be safely combined with non-cruciferous vegetables and proteins

Reintroduction Guidelines
  1. Start with 1/4 cup (22g) shredded cabbage
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup
  4. Maximum test portion: 1 cup (89g)

Signs of success: No significant bloating or gas within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Coleslaw
  • Asian stir-fries
  • Egg rolls
  • Mixed vegetable products
  • Ready-made salads

Alternative names: White cabbage, Green cabbage, Cannonball cabbage, Head cabbage

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Individual tolerance to polyols
  • Preparation method
  • Concurrent consumption of other FODMAPs

Tip: Keep a food diary to track your personal tolerance levels and reactions