Bok choy is a Chinese cabbage with crunchy stems and dark green succulent leaves. It has a mild texture with a crisp flavor. Bok choy, also known as pak choi, is often stir-fried with tofu or beef for flavor.
Apart from being rich in nutrients like vitamins and minerals, it also contains fiber that helps support digestive health.
What are FODMAPs?
FODMAPs is a term that stands for "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols." These are carbohydrates that are poorly digested by the small intestine. They include short-chain sugars like fructose and lactose which cause digestive distress in people with Irritable Bowel Syndrome or other conditions such as Crohn's disease.
Some people cannot tolerate these carbs well. If they are not digested properly or are left undigested, they can cause discomfort like bloating, gas, and diarrhea.
Is Bok Choy Low FODMAP?
According to the Monash Fodmap app, Bok Choy is categorized can be eaten on the low FODMAP diet.
Bok choy belongs to the cruciferous family of vegetables like broccoli and cabbage known to have high amounts of fermentable carbohydrates like sorbitol and mannitol. These increase bloating, gas, and pain in the abdomen, and further aggravate IBS symptoms.
However, with bok choy, you don’t have to worry. You can include it in your diet but in moderation.
To stay within the limits of the elimination phase of the low FODMAP diet, it's advisable to eat one serving that contains 75g. This is equal to one small bok choy, one cup of fresh raw vegetables or half a cup of cooked vegetables. Eating more than one serving is not recommended because it will increase the number of polyols (sugars) in the gut.
Bok choy contains sorbitol which is hard to digest. When eaten in excess, it slips through the small intestine without being digested and enters the large intestine. Gut bacteria in the intestines break it down to form gases such as hydrogen that cause bloating issues.
What are some fun ways you can incorporate bok choy into your diet?
1. Add it to Salads or Sandwiches
Bok choy leaves are perfect for adding a sweet flavor to any type of dish. You can use them in salads, on sandwiches, or even in a mixed greens salad with spinach!
2. Use it as a substitute
When you're tired of eating celery, try substituting it with raw baby bok choy. Add some peanut butter for a savory taste or guacamole to add sweetness. And if that doesn't sound appetizing enough, take cream cheese and spread it on top!
For an Asian-inspired stir fry, add chicken and snow peas to a hot wok. Add peppers, Casa de Sante low FODMAP Thai curry seasoning and bok choy for the perfect balance of flavors!
4. Make Delicious Soup
Bok choy is perfect for adding last-minute nutrition to homemade and canned soups. It has a satisfying flavor to it, and you can use it in many different dishes, but when you're short on time it is perfect.
Bok choy is safe to eat for those who have IBS or suffer from low gastrointestinal disorders. It also contains a lot of fiber, which makes it an excellent low FODMAP food choice for people who want to avoid gas-producing foods like beans or broccoli.