Is Kimchi OK for Low FODMAP?

January 6, 2026 •

3 min read

According to Monash University, a ⅓ cup (47g) serving of kimchi is considered low in FODMAPs and safe for most people on this diet. While many traditional recipes contain high-FODMAP ingredients like garlic and onion, the fermentation process can help break down some of these problematic carbohydrates.

Quick Summary

Yes, kimchi can be low FODMAP in small, controlled portions. The fermentation process reduces FODMAP content, but commercial varieties often contain high-FODMAP additions. This article covers safe serving sizes, ingredients to avoid, and offers guidance on how to make or select a compliant kimchi.

Key Points

Portion Control is Key: A serving of up to 47g (approx. ⅓ cup) of traditionally made kimchi is generally considered low FODMAP by Monash University.
Check Ingredients Carefully: Many commercial kimchis contain high-FODMAP ingredients like garlic and onion; always check the label.
Make It Yourself for Control: For the safest option, make homemade kimchi using low FODMAP-friendly ingredients like green onion tops, ginger, and asafoetida.
Fermentation Helps: The fermentation process can reduce the FODMAP content in kimchi by breaking down carbohydrates.
Enjoy the Green Parts: The green parts of scallions and leeks are low FODMAP and can add flavor to homemade versions.
Consider Certified Brands: Look for brands specifically certified as low FODMAP by organizations like Monash University.
Listen to Your Body: Tolerance varies from person to person; monitor your symptoms and adjust your portion size accordingly.

Is Kimchi Low FODMAP? The Short Answer and The Details

Yes, kimchi can be part of a low FODMAP diet, but it requires careful attention to serving size and ingredients. For many with Irritable Bowel Syndrome (IBS), fermented foods can be a source of confusion. On one hand, fermentation can introduce beneficial bacteria (probiotics) and improve gut health. On the other, many traditional fermented foods contain high-FODMAP ingredients. In the case of kimchi, the deciding factors are the specific ingredients and the portion consumed.

The Fermentation Factor: Why Kimchi Can Be Low FODMAP

Fermentation is a process where microorganisms like bacteria convert carbohydrates, including FODMAPs, into other substances like acids and alcohol. This process can significantly reduce the FODMAP content of certain foods. With kimchi, the fermentation of the base cabbage can lower its FODMAP level. This is why even when made with certain high-FODMAP vegetables, the final fermented product may be tolerated in small amounts.

Common High FODMAP Ingredients in Kimchi

While fermentation helps, it does not eliminate all FODMAPs, especially those from potent additions. Traditional kimchi recipes often feature ingredients that are high in FODMAPs, such as:

Garlic: A key flavor component, but contains fructans, a high-FODMAP carbohydrate.
Onions: Also high in fructans, and a common inclusion in many recipes.
Scallions (white parts): The white bulbs and lower green portions are higher in fructans.
Other additives: Some commercial brands may add extra sweeteners or other flavorings that could contain FODMAPs.

Choosing a Low FODMAP Kimchi: A Comparison

To ensure your kimchi is low FODMAP, you can either buy a specially formulated product or make your own. Here’s a comparison to help you decide:


Feature	Commercial Low FODMAP Kimchi	Homemade Low FODMAP Kimchi
Ingredients	Explicitly excludes high-FODMAP ingredients like garlic and onion.	You control all ingredients; use low FODMAP vegetables and flavorings.
Serving Size	Pre-tested and certified to be low FODMAP at specified serving sizes.	Adherence to low FODMAP recipes is necessary, with careful portion control.
Flavor	May have a slightly different flavor profile due to the lack of garlic/onion.	Can be customized to your taste, using alternative flavor enhancers.
Cost	Generally more expensive due to specialized ingredients and certification.	Can be a cost-effective option, particularly if you enjoy cooking.
Availability	Requires searching for specific brands, which may not be widely available.	Requires effort and time to prepare from scratch.

How to Make Your Own Low FODMAP Kimchi

Creating your own kimchi is the most reliable way to guarantee it is low FODMAP. Here's a general approach for a simple low-FODMAP friendly recipe:

Use Low FODMAP Vegetables: Start with a base of napa cabbage. You can also include other low FODMAP vegetables like carrots (up to 1 cup), daikon radish (use in moderation), and the green parts of scallions or leeks.
Brining: Prepare a saltwater brine and soak the cabbage to soften it. This is a crucial step for texture and flavor development.
Low FODMAP Paste: Create a seasoning paste using low FODMAP ingredients. For flavor, use ginger, rice vinegar, a little sugar, and fish sauce (low FODMAP at 44g servings). Use green onion tops instead of the bulbs. Asafoetida powder is an excellent substitute for the onion and garlic flavor. Korean red pepper flakes (gochugaru) are low FODMAP in small quantities (2g).
Fermentation: Pack the mixture tightly into clean jars, ensuring the vegetables are submerged under the brine. Ferment at room temperature for a few days before moving to the refrigerator. Remember to 'burp' the jars daily to release gas.

Conclusion: Enjoying Kimchi on a Low FODMAP Diet

Enjoying kimchi on a low FODMAP diet is certainly possible, but it requires mindful consumption and careful ingredient consideration. The 47g serving size recommendation from Monash University is a safe guideline for store-bought versions that contain garlic and onion, though finding certified low FODMAP options is safer. For the most control and peace of mind, making a homemade version with low FODMAP-friendly ingredients is the best approach. By taking these steps, you can still enjoy this delicious, probiotic-rich Korean staple without triggering IBS symptoms.

How to Adapt Your Kimchi Recipe

For those who love the complexity of traditional kimchi, adapting a recipe allows you to mimic the flavors safely. Consider substituting garlic and onion with garlic-infused oil or asafoetida powder. Using tamari instead of fish sauce can also cater to those with soy sensitivities. The possibilities for a flavorful, gut-friendly version are plentiful.

See how to make a low FODMAP kimchi recipe here.

Frequently Asked Questions

According to Monash University, a ⅓ cup (47g) serving of kimchi is considered low in FODMAPs, even if it contains some high FODMAP ingredients.

Traditional kimchi recipes often include high FODMAP ingredients such as garlic and onions, which contain fructans that can trigger symptoms in sensitive individuals.

Yes, homemade kimchi is the best way to ensure it is low FODMAP. You can control the ingredients and avoid high FODMAP additions like garlic and onion, using alternatives such as asafoetida powder.

Fermentation can reduce the FODMAP content in kimchi by breaking down carbohydrates, but it doesn't eliminate all FODMAPs, especially those from added ingredients. Portion control is still important.

To replace the flavor of garlic and onion, you can use garlic-infused oil, asafoetida powder, or the green tops of scallions or leeks.

Yes, there are some commercially available kimchi brands that are certified low FODMAP, ensuring they are produced with low FODMAP ingredients and tested for safe consumption.

During fermentation, you may notice small bubbles rising to the surface when you tap the jar. The kimchi may also become slightly fizzy or taste more tangy over time, which are all signs of a healthy fermentation process.