Is choi sum low in FODMAP? A guide for a gut-friendly diet

December 20, 2025 •

4 min read

According to the official Monash University FODMAP app, choi sum is low in FODMAPs, making it a safe and delicious option for those managing digestive symptoms. But what exactly is this versatile vegetable, and how can you enjoy it as part of a gut-friendly diet?

Quick Summary

Choi sum is a low FODMAP Chinese vegetable suitable for a gut-friendly diet in normal portions. Learn about its nutritional benefits and simple, low FODMAP preparation methods.

Key Points

Low FODMAP Status: Choi sum is confirmed as a low-FODMAP vegetable by Monash University, safe for normal serving sizes.
Nutrient-Dense: This Chinese green is packed with vitamins A, C, and K, along with important minerals like calcium, potassium, and iron.
IBS Friendly: Its low FODMAP content means it can be included in meals without triggering common IBS symptoms such as bloating and gas.
Versatile Cooking: Choi sum can be easily stir-fried, steamed, or boiled, and adapts well to various Asian-inspired dishes.
Safe Seasoning: For low FODMAP flavoring, use ingredients like garlic-infused oil, ginger, and the green parts of scallions instead of high-FODMAP garlic or onion.
Healthy Alternative: It serves as an excellent, mild-flavored substitute for high-FODMAP vegetables in recipes.

Understanding FODMAPs and the Low FODMAP Diet

For individuals with Irritable Bowel Syndrome (IBS) and other functional gut disorders, certain types of carbohydrates can trigger uncomfortable symptoms like bloating, gas, and abdominal pain. These short-chain carbohydrates are known as FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. They are poorly absorbed in the small intestine, and instead draw water into the bowel and ferment in the large intestine, which can lead to digestive distress. A low FODMAP diet involves a temporary restriction of these high-FODMAP foods, followed by a systematic reintroduction phase to identify personal triggers.

What is Choi Sum?

Choi sum, also known as choy sum or Chinese flowering cabbage, is a leafy green vegetable with edible, tender stalks and small, yellow flowers. It is a member of the Brassica family, related to broccoli, kale, and bok choy. Widely used in Chinese cuisine, it has a mild, slightly peppery flavor that is less bitter than broccoli rabe. It is often stir-fried, steamed, or added to soups, offering a versatile culinary profile.

The Low FODMAP Status of Choi Sum

Good news for those on a low FODMAP diet: choi sum is considered low in FODMAPs and safe to eat in normal serving sizes. The Monash University FODMAP app, the gold standard for FODMAP information, lists it as having 'no restriction'. The overall FODMAP content, specifically fructans and polyols, is low enough to be well-tolerated by most individuals with IBS. This makes choi sum an excellent choice for adding variety and nutritional value to your meals without compromising digestive comfort.

Nutritional Benefits of Choi Sum

In addition to being gut-friendly, choi sum is a nutrient powerhouse. It is particularly rich in essential vitamins and minerals, including:

Vitamin A: Important for vision and immune function.
Vitamin C: A powerful antioxidant that supports collagen production and immune health.
Vitamin K: Crucial for blood clotting and bone health.
Folate: Supports cell growth and development.
Calcium, Potassium, and Iron: Vital minerals for overall body function.

How to Prepare Low FODMAP Choi Sum

Preparing choi sum for a low FODMAP diet is straightforward. The key is to avoid adding high-FODMAP ingredients like onion or garlic. Instead, opt for low FODMAP flavor enhancers like garlic-infused oil, which provides the aroma of garlic without the fermentable carbohydrates.

Simple Low FODMAP Choi Sum Preparation Tips:

Sautéed: Heat garlic-infused oil in a wok or skillet. Add trimmed and washed choi sum. Sauté for a few minutes until tender-crisp. Season with a dash of low-sodium soy sauce or tamari, and a sprinkle of sesame seeds.
Steamed: Place choi sum in a steamer basket over boiling water. Steam until tender, then drizzle with a small amount of sesame oil and a gluten-free soy sauce mixture.
In Soups: Add chopped choi sum to a low FODMAP vegetable broth. Include other low FODMAP vegetables like carrots and green beans. Season with ginger and chives (green part only) for extra flavor.

Choi Sum vs. Other FODMAP Vegetables: A Comparison

To highlight choi sum's suitability for a low FODMAP diet, here is a comparison with other common vegetables:


Vegetable	FODMAP Status	Common FODMAPs	Preparation Notes
Choi Sum	Low	N/A in normal serves	Safe in normal quantities, versatile cooking options.
Bok Choy	Low	N/A in normal serves	Similar to choi sum, another excellent low FODMAP green.
Garlic	High	Fructans	Avoid fresh cloves; use garlic-infused oil for flavor.
Onion	High	Fructans	Avoid; use the green parts of scallions for onion flavor.
Carrots	Low	N/A	Safe to eat freely.
Mushrooms (button)	High	Mannitol	Avoid or opt for low FODMAP varieties like oyster mushrooms.
Spinach	Low	N/A	Safe to eat freely.

Tips for Incorporating Choi Sum into a Low FODMAP Diet

Portion Control: Although low in FODMAPs, excessive portions of any food can cause symptoms. Stick to recommended serving sizes, especially during the elimination phase.
Flavoring: Utilize low FODMAP seasonings like ginger, chives (green part), sesame oil, and garlic-infused oil to enhance the flavor without the FODMAPs.
Pairing: Pair choi sum with other low FODMAP ingredients like rice, quinoa, and protein sources such as chicken, tofu, or fish.
Preparation: Both stems and leaves are edible and can be cooked together. Consider separating them and adding the stems to the pan first, as they take slightly longer to cook.

Conclusion: Choi Sum, A Safe and Versatile Choice

If you are navigating the complexities of a low FODMAP diet, you can rest assured that choi sum is low in FODMAP and a safe addition to your culinary repertoire. This nutritious and delicious Chinese vegetable can be prepared in many gut-friendly ways, providing both flavor and essential nutrients without causing digestive discomfort. Its mild flavor profile and versatility make it an easy substitute for other greens in stir-fries, soups, and side dishes. As with any diet modification, consider working with a registered dietitian specializing in FODMAPs to ensure your nutritional needs are met. For additional information on the diet, refer to the Monash University FODMAP blog.

Frequently Asked Questions

According to the Monash FODMAP app, choi sum has 'no restriction,' meaning it is low in FODMAPs in normal serving sizes. You can generally consume it freely without concern for its FODMAP content, but always monitor your personal tolerance.

No, fresh garlic is high in fructans, a type of FODMAP. Instead, use garlic-infused oil to add garlic flavor to your choi sum dishes. The FODMAPs in garlic are not soluble in oil, so the oil becomes flavored without the trigger carbohydrates.

Both choi sum and bok choy are low FODMAP Chinese vegetables. Choi sum has slender stalks with small yellow flowers and a slightly peppery flavor, while bok choy has thicker white stems and a milder taste. Both are excellent low FODMAP options.

When cooking choi sum, avoid adding high FODMAP vegetables like fresh garlic, onion, cauliflower, and most mushrooms. Always refer to a reliable resource like the Monash FODMAP app for a comprehensive list.

Yes, individuals with IBS can generally eat choi sum in normal serving sizes. Its low FODMAP content makes it a safe choice that is unlikely to trigger common IBS symptoms like bloating and gas.

Yes, choi sum is highly nutritious, offering a good source of vitamins A, C, and K, as well as minerals like calcium, potassium, and iron. It also provides dietary fiber, which is beneficial for digestive health.

The most authoritative source for FODMAP information is the Monash University FODMAP app. Reputable websites like Casa de Sante and other FODMAP diet resources also provide helpful food lists and recipes.