Are collard greens high in fodmap?

January 6, 2026 •

4 min read

According to Monash University, the leading authority on the low FODMAP diet, collard greens are a low-FODMAP food when consumed in a recommended portion size. This means that for individuals managing conditions like Irritable Bowel Syndrome (IBS), collard greens are generally a safe and nutritious choice. But are collard greens high in fodmap when eaten in larger quantities, and what other factors should you consider?

Quick Summary

Collard greens are a low-FODMAP vegetable certified by Monash University, making them suitable for those with sensitive digestive systems when eaten in appropriate serving sizes. However, rapid increases in their high fiber content can cause discomfort, and cooking methods influence tolerance. Preparation techniques and mindful portioning are key for successful inclusion in a low-FODMAP diet.

Key Points

Low-FODMAP Status: Collard greens are a low-FODMAP vegetable and are considered safe for most people following the low-FODMAP diet, as certified by Monash University.
Portion Size is Key: Adhering to the recommended serving size (e.g., 1 cup cooked) is important to avoid potential digestive issues, especially due to the fiber content.
High in Fiber: The significant fiber content in collard greens can cause gas and bloating if introduced too quickly into a sensitive system, so gradual inclusion is advised.
Nutrient-Dense: Collard greens are packed with vitamins A, C, and K, as well as calcium and antioxidants, offering numerous health benefits.
Cooking Matters: Proper cooking methods, such as sautéing, steaming, or simmering, can improve digestibility. Avoid high-FODMAP flavorings like onion and garlic.
Versatile Ingredient: This leafy green can be a versatile and nutritious component in many low-FODMAP dishes, from salads and stir-fries to classic Southern-style preparations.

Understanding the Low FODMAP Diet

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that the small intestine poorly absorbs in some people. When these carbohydrates reach the large intestine, gut bacteria ferment them, a process that produces gas. For individuals with a sensitive gut, such as those with Irritable Bowel Syndrome (IBS), this can lead to uncomfortable symptoms like bloating, gas, abdominal pain, and diarrhea. The low FODMAP diet is a temporary elimination plan designed to help people identify which of these carbohydrates trigger their symptoms.

The Three Phases of the Low FODMAP Diet

The diet typically consists of three phases: an elimination phase, a reintroduction phase, and a maintenance phase. During the initial phase, all high-FODMAP foods are removed. In the reintroduction phase, specific high-FODMAP foods are added back one at a time to determine individual tolerance levels. The final maintenance phase involves a personalized, balanced diet that minimizes symptoms while maximizing food variety. It is always recommended to undertake this diet under the supervision of a healthcare professional or a dietitian.

Collard Greens: Officially a Low-FODMAP Vegetable

If you've been searching for a versatile leafy green that fits within the low-FODMAP framework, you're in luck. Collard greens are a verified low-FODMAP vegetable. Monash University, which provides the most comprehensive FODMAP testing, has certified collard greens as low-FODMAP in a 1-cup serving. This generous serving size is often well-tolerated by individuals on the diet, providing a flavorful and nutritious vegetable option without the worry of a high FODMAP load.

Mindful Portion Sizes and Fiber Content

While collard greens have a low FODMAP count per serving, their high fiber content is an important consideration. Fiber is an essential part of a healthy diet and promotes regular bowel movements, but introducing too much too quickly can lead to digestive discomfort, gas, or bloating, especially for those with IBS. Therefore, it's wise to introduce collard greens gradually into your diet to see how your body responds. As a source of insoluble fiber, they help to move things along the digestive tract, and slow incorporation can prevent unwanted symptoms.

Comparing Collard Greens with Other Leafy Greens

When navigating the low-FODMAP diet, knowing how different greens compare can be helpful. While many leafy greens are generally safe, there are slight differences in their FODMAP content and recommended portion sizes. Here is a brief comparison:


Leafy Green	FODMAP Status (Monash University)	Typical Low-FODMAP Serving Size	Notes for IBS
Collard Greens	Low FODMAP	1 cup (75g) cooked	Generally well-tolerated; monitor fiber intake.
Kale	Low FODMAP	1/2 cup (75g) raw, 1 cup cooked	Can be enjoyed raw or cooked within limits.
Spinach (Baby)	Low FODMAP	1 cup (75g)	A very safe and popular choice for low-FODMAP meals.
Bok Choy	Low FODMAP	1 cup (75g)	A versatile Asian green that's a great choice for stir-fries.
Cabbage (Common)	High FODMAP (in large amounts)	3/4 cup (75g) chopped	Be careful with larger portions, especially if fermented.

Tips for Cooking Collard Greens on a Low FODMAP Diet

Making collard greens a safe and delicious part of your low-FODMAP meal plan involves careful preparation and avoiding high-FODMAP ingredients. Here are some tips:

Rinse and Trim Thoroughly: Start by washing the leaves thoroughly to remove any grit. For better texture and digestibility, you can remove the tough, fibrous stems and focus on cooking the more tender leaves.
Use FODMAP-Friendly Flavorings: Instead of high-FODMAP items like onion or garlic, use substitutes like garlic-infused olive oil to get that classic flavor. Spices like smoked paprika or a bit of cayenne pepper can provide a smoky or spicy kick without the FODMAPs.
Cooking Methods: Sautéing or steaming is an effective way to cook collard greens while retaining nutrients. If you prefer the traditional Southern style, simmering them in a low-FODMAP broth (like homemade chicken broth) can make them extra tender. Just be sure to discard any high-FODMAP liquid or ingredients used in the pot. The longer cooking time can also make the leaves easier to digest.
Pair with Low-FODMAP Proteins: Serve your collard greens alongside low-FODMAP proteins such as grilled chicken or turkey. This helps create a balanced meal that is gentle on your digestive system.

The Health Benefits Beyond FODMAPs

Collard greens are a nutritional powerhouse, offering numerous health benefits beyond their low-FODMAP nature. They are packed with essential vitamins and minerals, including:

Vitamin K: A single cup of cooked collards provides several times the daily recommended intake of Vitamin K, which is crucial for blood clotting and bone health.
Vitamin A and C: These potent antioxidants help to support the immune system and combat cellular damage.
Calcium and Iron: Collard greens are a good plant-based source of calcium, important for bone health, and iron.
Fiber: Their high fiber content, as mentioned, is beneficial for digestive regularity and overall gut health.

Incorporating this nutrient-dense vegetable into your diet can support your overall health while adhering to your dietary restrictions. For more low-FODMAP friendly recipes, you can explore many options online, like those found on the FODMAP Everyday website.

Conclusion

In conclusion, are collard greens high in fodmap? No, they are not. When eaten in moderate, recommended serving sizes, collard greens are a safe and healthy option for individuals on a low-FODMAP diet. While their high fiber content requires a cautious approach, especially when first introduced, proper cooking techniques and mindful portion control can prevent digestive discomfort. This cruciferous vegetable is a fantastic addition to a digestive-friendly diet, offering a wealth of vitamins, minerals, and antioxidants for overall well-being. By following low-FODMAP guidelines, you can confidently include collard greens in your culinary rotation.

Frequently Asked Questions

Yes, collard greens can be enjoyed on a low-FODMAP diet. Monash University has certified them as low-FODMAP in a 1-cup serving size, making them a safe choice for most individuals.

A typical recommended low-FODMAP serving size for collard greens is 1 cup (or 75g) per meal. It is important to monitor your own tolerance, as everyone's digestive system is different.

Both raw and cooked collard greens are low in FODMAPs in standard serving sizes. However, some people may find cooked greens easier to digest due to the softer fiber. Cooking can also potentially reduce the FODMAP content slightly.

Even though they are low in FODMAPs, collard greens are high in fiber. Introducing a large amount of fiber to your diet too quickly can cause gas, bloating, and other digestive issues, especially for those with a sensitive gut.

If you are looking for alternatives, other leafy greens that are low-FODMAP in specific portions include kale, spinach, bok choy, and Swiss chard. It is best to check the Monash University app for precise serving sizes.

You can prepare low-FODMAP collard greens by sautéing them in garlic-infused olive oil and seasoning with salt, pepper, or smoked paprika. This provides flavor without triggering digestive symptoms.

The FODMAP content of canned collard greens can vary depending on the ingredients. Always check the label for high-FODMAP additions like onion or garlic powder. For best results on a low-FODMAP diet, using fresh collard greens is recommended.