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Collard Greens
Brassica oleracea var. viridis
Low FODMAP
Gut-Friendly
Safe to Eat
Fresh collard greens leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup cooked collard greens

Safe Serving Size: 2 cups cooked collard greens

Active Compounds: Fructans, GOS (in very low amounts)

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely

Specific symptoms: Minimal to none when consumed in recommended portions

Typical reaction time frame: 2-4 hours if sensitivity exists

Individual variation: Generally well-tolerated by most individuals

Safe Alternatives

Spinach

Spinach

Kale

Kale

Swiss Chard

Swiss Chard

Substitution ratio: 1:1

Processing Effects

Cooking reduces fiber content slightly but maintains low FODMAP status

Freezing does not affect FODMAP content

Stacking Considerations

Avoid combining with:

  • Brussels sprouts
  • cabbage
  • cauliflower

Safe complementary foods: Can be safely combined with most proteins and low FODMAP grains

Reintroduction Guidelines
  1. Start with 1/2 cup cooked portion
  2. If tolerated, increase to 1 cup
  3. Can be consumed daily if well-tolerated

Signs of success: No digestive discomfort after consumption

Hidden Sources

Common products containing garlic:

  • Mixed green salads
  • Southern-style vegetable medleys
  • Green smoothies

Alternative names: Borekale, Tree Cabbage, Non-heading cabbage

Individual Variables

Factors affecting tolerance:

  • Cooking method
  • Portion size
  • Individual fiber tolerance
  • Overall meal composition

Tip: Start with well-cooked portions and gradually increase serving size as tolerated