FODMAP food guide
Is sauerkraut low FODMAP?
FODMAP score
60
Moderate
In small portions — Sauerkraut is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1 tbsp
Becomes high FODMAP at
1/4 cup or more
Fermentation can raise Mannitol and it is acidic; start with a very small portion and monitor tolerance.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores sauerkraut at a serving of 1 tbsp; at 1/4 cup or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
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.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.