Are spinach and kale low FODMAP? A comprehensive guide for digestive health

December 29, 2025 •

3 min read

According to Monash University, over 1 billion people worldwide are affected by irritable bowel syndrome (IBS), making the low FODMAP diet a popular management strategy. For those following this plan, navigating which vegetables are safe is key, leading to the common question: are spinach and kale low FODMAP?

Quick Summary

Both spinach and kale are generally low FODMAP, but safe portion sizes can vary depending on the specific type and ripeness. This guide details how to incorporate these nutrient-dense leafy greens into a gut-friendly diet.

Key Points

Serving Size is Key: While both spinach and kale are low FODMAP, baby spinach requires portion control (75g raw) to avoid triggering symptoms due to higher fructan content.
Mature Spinach is Unlimited: Mature or English spinach is very low in FODMAPs, allowing for larger, unrestricted serving sizes for those managing IBS.
Kale is Highly Tolerated: Both Lacinato and curly kale are very low FODMAP and safe for liberal consumption during the elimination phase of the diet.
Cooking Can Improve Digestibility: Lightly cooking leafy greens like spinach and kale can break down fiber, making them easier to digest for some sensitive individuals.
Use Low FODMAP Flavorings: Enhance the taste of greens with compliant ingredients like garlic-infused oil, lemon juice, and chives to avoid high-FODMAP triggers.
Monitor Your Personal Tolerance: Individual sensitivities can vary, so it's always best to monitor your body's reaction, especially when reintroducing foods or trying new varieties.

Understanding the Low FODMAP Diet

The Low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet is a therapeutic strategy used to manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders. It involves restricting certain types of short-chain carbohydrates that are poorly absorbed in the small intestine and can cause bloating, gas, and pain in sensitive individuals. Following this diet correctly requires careful attention to serving sizes and food types, as many items can transition from low to moderate or high FODMAP content in larger quantities. This is particularly true for many vegetables, including popular leafy greens like spinach and kale.

Are Spinach and Kale Low FODMAP?

Both spinach and kale are considered suitable leafy greens for the low FODMAP diet, but the key to enjoying them without triggering symptoms lies in understanding the serving size recommendations. For spinach, the FODMAP content can vary significantly based on the type, specifically between mature (English) spinach and baby spinach. For kale, different varieties have also been tested, confirming its low FODMAP status in standard portions.

The Details on Spinach

According to Monash University, spinach varieties have differing FODMAP levels. Mature or English spinach is very low in FODMAPs and well-tolerated in unrestricted servings. Baby spinach contains fructans in larger amounts, with a low FODMAP serving limited to 75g (approx. 1½ cups raw); 150g or more contains moderate fructans. Water spinach is very low FODMAP and safe in large servings.

The Details on Kale

Kale has a favorable FODMAP profile according to Monash University. Lacinato kale is low FODMAP in large portions, with moderate levels appearing over 222g. Curly kale is also very low FODMAP and can be eaten in liberal quantities.

Comparison: Spinach vs. Kale on a Low FODMAP Diet


Feature	Mature (English) Spinach	Baby Spinach	Kale (Lacinato/Curly)
Primary FODMAPs	None detected	Fructans (in larger servings)	Fructans and GOS (in very small amounts)
Safe Serving Size	Generous portions are fine	75g (approx. 1.5 cups) raw	75g (approx. 1 cup) raw is safe, larger amounts are often tolerated
Key Consideration	Easiest for unrestricted use	Requires careful portion control	Very versatile with a high tolerance threshold
Culinary Uses	Sautéing, wilting into sauces	Salads, smoothies, toppings	Chips, salads, soups, sautés

Incorporating Greens into Your Low FODMAP Meals

Adding greens like spinach and kale can be a delicious and nutritious part of a gut-friendly meal plan. Here are some tips and ideas:

Cooking techniques

Cooking your greens can sometimes improve digestibility by breaking down fiber. Lightly sautéing with garlic-infused oil (high FODMAP fresh garlic is avoided) or steaming are good methods.

Flavorful pairings

Pair greens with compliant ingredients like lemon juice, olive oil, and low FODMAP herbs such as chives or basil. Cooked greens can be tossed with quinoa, grilled chicken, and cherry tomatoes.

Low FODMAP recipes

Low FODMAP Kale Salad: Kale with roasted bell peppers and pepitas, dressed with garlic-infused olive oil.
Sautéed Spinach & Kale: Quick sauté in a wok with garlic-infused oil and salt.
Breakfast Scramble: Mature spinach folded into scrambled eggs with lactose-free cheese.

Other Low FODMAP Vegetables

Consider these other low FODMAP vegetables for variety, minding serving sizes:

Arugula
Bok Choy
Carrots
Cucumber
Eggplant
Green Beans
Lettuce varieties (Butterhead, Romaine)
Potatoes
Radishes
Zucchini

Conclusion: Making the Right Choices for Your Digestion

In conclusion, both spinach and kale can be safely included in a low FODMAP diet. Pay attention to type and portion size, especially with baby spinach. Mature spinach and all kale varieties are very gut-friendly. Incorporating these greens wisely, along with other compliant vegetables, supports a nutrient-dense diet and helps manage IBS symptoms. Consult a dietitian for personalized advice. The Monash University FODMAP Diet App offers comprehensive information.

Frequently Asked Questions

Yes, baby spinach is low FODMAP, but only in serving sizes up to 75g (approx. 1.5 cups raw). Larger servings of 150g or more contain moderate levels of fructans and should be avoided during the elimination phase.

Yes, mature (English) spinach contains no detectable FODMAPs, so you can enjoy it in generous portions without worrying about triggering symptoms.

Yes, both Lacinato and curly kale are very low in FODMAPs, and even large portions are well-tolerated by most people following a low FODMAP diet.

While cooking doesn't significantly change the overall FODMAP status, it can break down the fiber, which may make the greens easier for some people to digest. Lightly sautéing or steaming is recommended.

To flavor your greens, use low FODMAP options such as garlic-infused olive oil, lemon juice, salt, pepper, and herbs like chives or basil. Avoid high FODMAP seasonings like regular garlic and onion.

Other low FODMAP leafy greens include arugula, bok choy, lettuce varieties like romaine and butterhead, and collard greens.

Generally, yes. Both spinach and kale are considered safe for most people with IBS, especially when consumed in appropriate serving sizes. It's always best to monitor your personal tolerance.

Both are gut-friendly, but mature spinach and kale are safer choices for unrestricted portions. Baby spinach requires careful portion control due to its fructan content.