Is kale low FODMAP?
Yes, low FODMAP
Kale is low FODMAP in typical servings, so it's generally suitable during the elimination phase.
Low FODMAPLarger portions contain more GOS.
Last reviewed October 24, 2026
Good to know
Kale is low FODMAP, which makes it a useful leafy green alongside spinach and bok choy. Larger servings add more GOS, so a huge raw kale salad can still bother some people.
Massaging raw kale with olive oil and lemon makes it softer and easier to eat. It also works in soups, stir-fries and smoothies.
Kale on a low FODMAP diet
- Kale can be part of your diet during the elimination phase.
- Low FODMAP ratings apply to typical servings. Several low FODMAP foods in one meal can add up, an effect called FODMAP stacking.
- Watch what it comes with: sauces, seasonings and ready-made versions often add garlic, onion or honey.
More vegetables
High FODMAP
Moderate FODMAPCommon questions
Is kale low FODMAP?
Kale is low FODMAP in typical servings, so it's generally suitable during the elimination phase. Larger portions contain more GOS.
Can I have kale during the low FODMAP elimination phase?
Yes. Kale is low FODMAP in typical servings. Keep an eye on portion size and on other FODMAP sources in the same meal.
Kale in our guides
Category
Vegetables & Mushrooms · Vegetable
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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