Cabbage (common green/white)
Vegetables · Cruciferous
Cabbage has a long-standing reputation for causing wind, and FODMAPs are mostly not the reason. Three-quarters of a cup shredded, 75 g, is rated green, and the larger tested serve of 1.5 cups only reaches amber. Nothing in the tested data is rated red. The gassiness cabbage is famous for comes from its fibre and its sulphur compounds instead.
Last updated 3 September 2026Serving sizes for cabbage (common green/white)
¾ cup shredded (75 g) is rated green; 1.5 cups (150 g) moves to amber.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 3/4 cup shredded | 75 g | Fructans 0.1 g | |
| 1.5 cups | 150 g | Fructans 0.2 g |
Breakdown for 0.75 cups
Is cabbage (common green/white) low FODMAP?
Four FODMAP groups show up in cabbage, and all four are small. The green serve holds 0.1 g of fructans, sitting exactly on the line where fructans begin to count, plus 0.08 g of mannitol, 0.06 g of GOS and 0.05 g of sorbitol. Double the shredded volume and every figure doubles with it: fructans to 0.2 g, mannitol to 0.16 g, GOS to 0.12 g and sorbitol to 0.1 g. Not one of them approaches its own high mark, but four groups drifting over the moderate line together is enough to make the bigger serve amber.
Cabbage (common green/white) and IBS: what to know
The wind is real; it is just not evidence of a FODMAP overload. Brassicas ferment briskly and give off sulphur compounds as they do, which is why an overcooked pot of cabbage announces itself, and why cabbage can leave you gassy at a portion the rating calls green. That distinction matters during reintroduction, because noisy fermentation of cabbage fibre tells you nothing about whether fructans are a trigger for you. Boiling does shift some of the fructans and GOS into the water, since both dissolve, so drained boiled cabbage is a little lighter than its raw weight suggests.
Gut-friendly ways to eat cabbage (common green/white)
Three-quarters of a cup is a proper side, so cabbage can carry the volume on a plate where you are rationing broccoli or sprouts. Shred it thin and braise it slowly, char wedges in a dry hot pan, or stir-fry it with ginger and soy sauce. Coleslaw is where portions run away, because raw shredded cabbage packs down hard and most bought dressings start with onion. Two other cabbages have their own entries here: savoy and fermented sauerkraut, rated separately from the common green and white heads described on this page.
Frequently asked questions
Does cabbage cause gas and bloating?
Often, yes, and usually not because of its FODMAP content. At the green serve the four groups it carries are all small, yet cabbage fibre is a favourite fuel for gut bacteria and brassicas release sulphur as they ferment. That combination produces wind at portions the rating calls safe. If what you get is painful distension rather than noise, the size of the helping is the thing to check first.
How much cabbage can I eat on a low FODMAP diet?
Two points have been measured: ¾ cup shredded at 75 g rates green, and 1.5 cups at 150 g rates amber. An amber serve is a caution rather than a ban, so a big bowl is better spread across a day than eaten in one sitting. Anything past that larger serve is untested rather than known to be a problem.
Is coleslaw low FODMAP?
The cabbage in it usually is; the rest of the bowl often is not. Raw shredded cabbage compresses, so a heaped serve of slaw can hold well over the amount rated amber, and supermarket dressings are frequently built on onion. Made at home with lemon and mayonnaise, a grated carrot for sweetness and a measured amount of cabbage, slaw sits comfortably.
Is savoy cabbage the same as common green cabbage?
Not for these numbers. The figures on this page describe common green and white heads, and savoy is listed and rated as its own entry. Red cabbage is not covered here at all. While you are being strict during elimination, take each variety from its own listing rather than assuming one cabbage stands in for another.
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