Is Kale Low FODMAP? - casa de sante

Kale is another vegetable that it so packed full of nutrients and goodness that it has been given the title of Superfood. It’s high in fiber, iron, Vitamin A, Vitamin C, Vitamin K and calcium. It’s low calorie, and has absolutely no fat content. It’s no wonder that people are going crazy for kale, but is kale low FODMAP?



Kale is low FODMAP. The Monash University tested both fresh kale, and preserved kale and both are low FODMAP. Fresh kale is fine for most people in a serve of a cup of chopped kale. Preserved kale is low FODMAP in a serve of half a cup, although finding preserved kale may be difficult depending on where in the world you are.


Kale Recipes

You know that kale is incredibly good for you, and you know that it can be eaten on a low FODMAP diet, but do you know what to do with it?


Sauteed Kale

This makes a simple, quick but ultimately delicious side dish. You can easily turn it into a main meal by adding some chicken, or fish. This recipe serves four.



A large bunch of kale (stems removed, and leaves roughly chopped)

1/2 cup of white wine

A tablespoon of red wine vinegar

1/4 cup of garlic infused olive oil

Sea salt

Freshly ground black pepper



  1. Heat the oil in a skillet on a medium heat.
  2. Add the kale and turn to make sure the leaves are coated with oil. You can add the stems as well if you want.
  3. Season with salt and pepper.
  4. Cook for three to four minutes.
  5. Reduce the heat slightly, and add the white wine.
  6. Cover and cook for another three minutes.
  7. Drizzle the red wine vinegar over the kale, and toss.


Kale Pesto

You won’t be able to have traditional pesto on a low FODMAP diet, but this kale version is low FODMAP.



A cup of chopped kale

1/4 cup of pecorino cheese

1/4 cup of pine nuts

1/4 cup of olive oil

1/4 cup of basil





  1. Wash the kale and remove the stems.
  2. Shred the pecorino cheese, or dice it into cubes.
  3. Add all the ingredients to a food processor and blend until it has a smooth consistency.
  4. Season with salt and pepper.


You can leave the cheese out if you want.


Kale Smoothie

The kale smoothies available at your local gym, or cafe are probably not low FODMAP, but this homemade version is easy to make, and delicious.



1/2 cup of pineapple

1/8 cup of kale

1/8 cup of spinach

Teaspoon of lime juice

125ml of low FODMAP milk or milk alternative



  1. Add all the ingredients to a blender.
  2. Blend until combined.

You can put the pineapple, kale and spinach in a ziplock bag and freeze until needed. This would give you individual serving sizes ready for whenever you want a smoothie.

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