FODMAP food guide
Is kale low FODMAP?
FODMAP score
10
Low FODMAP
Yes — Kale is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
1 cup (75 g)
Low-FODMAP in normal servings; a safe leafy green for sensitive guts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
GOS
Leaves weighed raw; kale wilts down hard, so a modest cooked pile can represent several times its raw weight — the ceiling is generous but easy to lose track of once cooked.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.