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Is Fermented Cabbage (Sauerkraut) Actually Low FODMAP?

Last updated on Aug 25th, 2016 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Is Fermented Cabbage (Sauerkraut) Actually Low FODMAP?

Is sauerkraut actually low FODMAP? The surprising answer is no it’s high FODMAP! While fermented foods might be good for our gut bacteria, some types could cause gastrointestinal distress for FODMAPers! Sauerkraut made from common cabbage is high FODMAP, while fermented red cabbage might be better tolerated in small serves (1). Find out more below.

What is sauerkraut?

Sauerkraut is finely cut cabbage that has been fermented by lactic acid bacteria. It has a distinctly sour flavour and it contains no other ingredients except for cabbage and brine.

Why do people eat fermented cabbage?

Sauerkraut and other fermented foods contain probiotics, which are beneficial bacteria that can help replenish the supply of good bacteria in your gut (2 3). Fermented cabbage is also high in soluble fibre (a type of prebiotic), which can help relieve both constipation and diarrhoea (2 4). Finally, sauerkraut is high in both Vitamin C & K, and the lactic acid also helps increase iron absorption (2 3 4). These benefits sound pretty good…so why is sauerkraut a problem for FODMAPers?

Sauerkraut Made From White Cabbage (High FODMAP)

Monash University recently tested German sauerkraut made from white cabbage, and it is high FODMAP for mannitol at a ½ cup serve (1). The largest serve you can safely enjoy is 1 tablespoon, which isn’t going to go very far in your sandwich!

But hang on a second… I bet you are wondering how sauerkraut can be high FODMAP if common cabbage is low FODMAP? Well sauerkraut is made using lactic acid fermentation, which is when naturally occurring lactobacilli bacteria, and other lactic acid bacteria, ferment the cabbage. When these bacteria start fermenting the cabbage they rapidly break down the fructose in the cabbage and convert it into mannitol (5 6). This is why traditional sauerkraut made from white cabbage is high FODMAP for mannitol and normal cabbage is low FODMAP.

What About Kimchi?

Kimchi can also be made from fermented white cabbage and often contains other ingredients like hot Korean chili pepper, garlic, and fermented fish. Although Monash University hasn’t tested Kimchi, other research papers indicate that the same fructose reaction occurs (like in sauerkraut), and that Kimchi could contain high levels of mannitol (7 8). This means if you want to try Kimchi, start with a small serve (less than 1 tablespoon) and test your tolerance levels.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Fermented Purple Cabbage (Low to Moderate FODMAP)

Don’t worry you can still enjoy some fermented cabbage on the low FODMAP diet! Different cabbages have different carbohydrate compositions and ferment in different ways. It appears that ‘sauerkraut’ made from purple cabbage might be better tolerated. Monash University has tested fermented red cabbage and found it is low FODMAP in ½ cup serves, but it does contain moderate amounts of fructans at a 1 cup serve (1).

Final Thoughts

It is possible to enjoy fermented cabbage on the low FODMAP diet, but you need to be careful in your selection! Choose fermented red cabbage as it is lower in FODMAPs, and avoid traditional sauerkraut made from white cabbage which is high FODMAP for mannitol.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2016: Version 1.6.1(305). Date retrieved: 2016-07-24. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-05-23. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

2. Busch, S. What Are the Health Benefits of Sauerkraut?. Livestrong. 2014-01-18. Retrieved fromL:http://www.livestrong.com/article/374784-what-are-the-health-benefits-of-sauerkraut/. Retrieved on: 2016-07-23.

3. Glassman, K. Why Is Sauerkraut Good for Me?. Web MD. 2015. Retrieved from:http://www.webmd.com/food-recipes/why-is-sauerkraut-good-for-me. Retrieved on: 2016-07-23.

4. Self Nutrition Data. Search: Sauerkraut. Nurtition.Data.Self. 2016. Retrieved from:http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2614/2. Retrieved on: 2016-07-23.

5. Fleming, H., McFeeters, R. & Humphries, H.  A Fermentor For Study of Sauerkraut Fermentation. Biotechnology and Bioengineering. 1987: Volume 30: p.189-197. Retrieved from:https://fbns.ncsu.edu/USDAARS/Acrobatpubs/P190-220/p205.pdf. Retrieved on: 2016-07-23.

6. Hui, H & Evranuz. Handbook of Vegetable Preservation and Processing, Second Edition. CRC Press. 2015. Accessed: 2016-07-23. (Archived by WebCite® at http://www.webcitation.org/6jERZOb0C)

7. Otgonbayar, G. E., Eom, H. J., Kim, B. S., Ko, J. H., & Han, N. S. Mannitol production by Leuconostoc citreum KACC 91348P isolated from kimchi. J Microbiol Biotechnol. 2011: Volume 21: Issue 9: p. 968-71. Retrieved from http://www.jmb.or.kr/submission/Journal/021/JMB021-09-11_FDOC_1.pdf Retrieved on: 2016-07-23.

8. Yun, J. W., Kang, S. C., & Song, S. K. Mannitol accumulation during fermentation of kimchi. Journal of Fermentation and Bioengineering. 1996: Volume 81: Issue 3: p. 279-280. Retrieved from http://www.sciencedirect.com/science/article/pii/0922338X96822240 Retrieved on: 2016-07-23

Photo Credit: ‘Homemade Sauerkraut with Cumin‘ by iuliia_n licensed under Shutterstock Standard Images. Edited by A Little Bit Yummy.

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