Navigating Coleslaw on the Low-FODMAP Diet
For those following a low-FODMAP diet to manage IBS symptoms, navigating everyday foods can be challenging. Coleslaw, a classic side dish, is a great example. While its main ingredient, cabbage, can be low-FODMAP, many traditional recipes use high-FODMAP flavorings. The key to enjoying this crunchy salad is to understand the FODMAP content of each ingredient and make suitable swaps.
The FODMAP Content of Coleslaw Ingredients
To create a safe coleslaw, you must first break down its components. The most common ingredients are cabbage, carrots, mayonnaise, and seasonings. Here is a look at their FODMAP status:
- Cabbage: Green and red cabbage are low-FODMAP in specific portion sizes. Monash University advises a low-FODMAP serving of 75g (about ¾ cup) for both green and red cabbage. Savoy cabbage has a lower threshold of 40g (½ cup), while napa cabbage is low-FODMAP at 75g (1 cup). It's also important to be mindful of FODMAP stacking, where even low-FODMAP portions of ingredients that contain the same FODMAP type (like sorbitol in green cabbage) can accumulate and cause symptoms.
- Carrots: Carrots are a low-FODMAP vegetable and can generally be included without restriction. They add color and a mild sweetness to your coleslaw.
- Mayonnaise: Many store-bought mayonnaises are low-FODMAP, as their base ingredients (eggs, oil, vinegar) are FODMAP-friendly. However, it is crucial to check the ingredient label for hidden high-FODMAP additions like onion or garlic powder.
- Onion and Garlic: These are the primary culprits for making traditional coleslaw recipes high in FODMAPs, as they contain fructans. They should be avoided during the elimination phase. To get a similar flavor, use the green tops of scallions (spring onions) or chives, which are low-FODMAP. Garlic-infused oil is also a great alternative for adding a garlic flavor without the fructan content, since FODMAPs are not oil-soluble.
Comparing Low-FODMAP Coleslaw Types
| Feature | Creamy Coleslaw (Low-FODMAP) | Vinegar-Based Coleslaw (Low-FODMAP) |
|---|---|---|
| Base | Low-FODMAP mayonnaise (egg, oil, vinegar base) | Vinegar (apple cider, white wine), oil, and optional sugar |
| Key Flavor | Rich and tangy, similar to traditional versions | Bright and acidic, no-mayo option |
| Recommended Vegetables | Green and red cabbage (respecting portion sizes), shredded carrots | Green cabbage, carrots, and other low-FODMAP options like bell peppers |
| Flavor Enhancers | Dijon mustard, salt, pepper, and fresh dill | Garlic-infused oil, dried oregano, Dijon mustard |
| Preparation | Whisk dressing and combine with shredded vegetables | Whisk oil and vinegar dressing, then toss with vegetables |
Creating a Low-FODMAP Coleslaw: Recipe and Variations
To make a delicious and safe coleslaw, you can opt for either a creamy or vinegar-based dressing. Below is a simple guide for a creamy low-FODMAP coleslaw:
Ingredients:
- 1 ½ cups finely shredded green cabbage (approximately 150g)
- 1 ½ cups finely shredded red cabbage (approximately 150g)
- 1 large carrot, coarsely shredded
- ½ cup low-FODMAP mayonnaise (check label for onion/garlic powder)
- 2 tbsp apple cider vinegar
- 1 tbsp maple syrup or sugar (optional)
- 1 tsp Dijon mustard
- Salt and pepper to taste
- 2 tbsp finely chopped green scallion tops or chives
Instructions:
- In a large bowl, whisk together the low-FODMAP mayonnaise, apple cider vinegar, maple syrup (if using), and Dijon mustard until well combined.
- Add the shredded green and red cabbage, carrots, and chopped scallion tops to the bowl. Toss to coat all the vegetables evenly.
- Season with salt and pepper to taste.
- For best results, cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Tips for Success
- Embrace variety: Don't just stick to cabbage. Try mixing in other low-FODMAP vegetables like bell peppers or use napa cabbage for its mild flavor.
- Choose your flavor: Decide if you want a creamy or tangy coleslaw. A creamy dressing uses a low-FODMAP mayonnaise, while a vinegar-based one uses oil and vinegar for a lighter, dairy-free option.
- Portion control is key: Remember the 75g serving size for green and red cabbage. While you can mix them, be mindful of overall quantity to avoid FODMAP stacking.
- Season smartly: Rely on low-FODMAP herbs and spices like chives, fresh dill, or garlic-infused oil to build flavor instead of onion and garlic powder.
- Prepare in advance: Coleslaw often tastes best after it has chilled for a bit, allowing the flavors to develop. Making it a few hours ahead can enhance the taste.
Conclusion
Coleslaw does not have to be off-limits on a low-FODMAP diet. By understanding which ingredients are safe and respecting portion sizes, you can create a delicious, crunchy side dish that is gentle on your digestive system. Whether you prefer a creamy classic or a zesty vinegar-based version, mindful ingredient selection allows you to enjoy this staple without discomfort. Following a low-FODMAP protocol doesn't mean sacrificing flavor or variety. With a few simple substitutions, your homemade coleslaw can become a regular, gut-friendly feature on your menu.
Outbound link to authoritative source: Learn more about the low-FODMAP diet and FODMAP content of foods at Monash University's FODMAP blog.
What are FODMAPs?
FODMAPs are types of short-chain carbohydrates that are poorly absorbed by the small intestine and can cause digestive distress in sensitive individuals, such as those with IBS.
Can I use store-bought coleslaw on a low-FODMAP diet?
Most store-bought coleslaw is not low-FODMAP because it often contains high-FODMAP ingredients like onion powder, garlic powder, or excess sweeteners. Always check the ingredient list carefully.
What is a safe portion size for cabbage in low-FODMAP coleslaw?
A safe low-FODMAP portion for green and red cabbage is 75g (about ¾ cup raw), according to Monash University.
How can I get garlic flavor in low-FODMAP coleslaw?
Use garlic-infused oil, as fructans are not oil-soluble, meaning the flavor infuses without the FODMAP content.
Can I eat creamy coleslaw on a low-FODMAP diet?
Yes, you can make a creamy coleslaw using a low-FODMAP mayonnaise, checking the label for high-FODMAP additives.
What can I use instead of onion for a low-FODMAP coleslaw?
Substitute onion with the green tops of scallions (spring onions) or chives, both of which are low-FODMAP.
Is it possible to use a store-bought coleslaw mix for a low-FODMAP version?
Yes, many pre-shredded coleslaw mixes contain only cabbage and carrots, which are low-FODMAP. However, you must use a homemade low-FODMAP dressing rather than the one that may come with the kit.
Portion Control: Limit your coleslaw portion to a safe amount (e.g., ¾ cup per meal) to avoid FODMAP stacking from cabbage.
Ingredient Check: Always read ingredient labels on mayonnaise and other condiments to ensure no hidden onion or garlic powder.
Flavor Alternatives: Use green scallion tops, chives, or garlic-infused oil to add flavor without triggering symptoms.
Make Homemade Dressing: Preparing your own low-FODMAP dressing gives you complete control over ingredients, allowing you to avoid high-FODMAP additives.
Chill for Flavor: For the best taste, allow your homemade coleslaw to chill for at least 30 minutes before serving.
What about homemade mayonnaise for a low-FODMAP diet?
Homemade mayonnaise made with egg yolk, oil, and vinegar is naturally low-FODMAP and a great option for a creamy coleslaw dressing.
Does fermentation affect the FODMAP content of cabbage?
Yes, fermented cabbage like sauerkraut has different FODMAP levels, and its portion size is often smaller than fresh cabbage.
Can I add sweeteners to my low-FODMAP coleslaw?
Yes, low-FODMAP sweeteners like sugar or maple syrup are fine in moderate amounts to balance the dressing's flavor.
Are there any other high-FODMAP ingredients to watch out for?
Be cautious of other common coleslaw additions like raisins (check portion sizes) or apples, which are high in FODMAPs.
Why can't I just cook with onion and remove it later?
FODMAPs are water-soluble, meaning they leach into the surrounding liquid during cooking, even if you remove the solid pieces. This makes infused oils a safer alternative.
What if I am also lactose-intolerant?
For a creamy coleslaw, ensure you use a dairy-free or lactose-free mayonnaise. Vinegar-based dressings are a naturally dairy-free option.
How does portion size affect cabbage tolerance?
Even low-FODMAP foods can trigger symptoms in larger quantities due to FODMAP stacking. Adhering to the recommended portion size is essential, especially during the elimination phase.
Is Dijon mustard low-FODMAP?
Dijon mustard is low-FODMAP in typical serving sizes (approx. 1 tbsp) as long as it does not contain high-FODMAP additives like garlic or onion powder.
How long can I store low-FODMAP coleslaw?
Low-FODMAP coleslaw can typically be stored in an airtight container in the refrigerator for a couple of days, although it is best served fresh.
What's a good alternative to a creamy dressing?
For a lighter, creamy taste without mayonnaise, consider a dressing using a low-FODMAP yogurt and a splash of vinegar.
Can I add herbs to my low-FODMAP coleslaw?
Yes, herbs like fresh cilantro, mint, or dill are great low-FODMAP additions that add flavor without FODMAPs.
