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Napa Cabbage
Brassica rapa subsp. pekinensis
Low FODMAP at recommended serving
Contains prebiotic fiber
Best in winter/spring
Fresh whole napa cabbage

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup shredded napa cabbage

Safe Serving Size: Up to 2 cups shredded napa cabbage

Active Compounds: Fructans, Mannitol

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Can be problematic in large portions

Specific symptoms: Bloating, gas, and abdominal discomfort may occur with excessive intake

Typical reaction time frame: Symptoms typically appear 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 reduces FODMAP content slightly

Fermentation (as in kimchi) can increase FODMAP levels

Stacking Considerations

Avoid combining with:

  • cabbage
  • brussels sprouts
  • cauliflower
  • broccoli

Safe complementary foods: Pairs well with carrots, cucumber, and herbs

Reintroduction Guidelines
  1. Start with 1/4 cup (22g) shredded napa cabbage
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 1/2 cup
  4. Build up to 1 cup serving size gradually

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Asian salad mixes
  • Kimchi
  • Dumplings
  • Spring rolls

Alternative names: Chinese cabbage, Celery cabbage, Pekinensis

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size

Tip: Start with small portions and gradually increase based on tolerance