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Red Cabbage
Brassica oleracea var. capitata f. rubra
High FODMAP
Fermentable
Portion Sensitive
Fresh red cabbage head

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One cup shredded raw red cabbage

Safe Serving Size: 1/2 cup shredded raw red cabbage

Active Compounds: Mannitol, Fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fermentable carbohydrates

Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel movements

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary 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 does not affect FODMAP levels

Fermentation (as in sauerkraut) may increase FODMAP content

Stacking Considerations

Avoid combining with:

  • Brussels sprouts
  • cabbage
  • cauliflower

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

Reintroduction Guidelines
  1. Start with small portion (30g) of cooked red cabbage
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, gradually increase portion size
  4. Maximum test portion should not exceed 100g

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

Hidden Sources

Common products containing garlic:

  • Coleslaw
  • Stir-fries
  • Salad mixes
  • Fermented vegetables

Alternative names: Purple cabbage, Blue kraut, Blaukraut, Red kraut

Individual Variables

Factors affecting tolerance:

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

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