Sauerkraut
Is sauerkraut low FODMAP?
Sauerkraut is moderate FODMAP, safe in limited portions (Safe to 2 tbsp (23g)).
Fermenting cabbage converts some sugars to mannitol, so traditional sauerkraut is low only at about 2 tbsp even though fresh cabbage is low.
FODMAP subgroups to watch
Sauerkraut contains mannitol that can drive SIBO symptoms.
Portion threshold
High in mannitol above ~1/4 cup. Single typical servings stay in the rated range; larger servings push past the threshold.
SIBO note
Watch this one for Hydrogen sulfide SIBO (ISO). Sauerkraut contains sulfur compounds, and hydrogen sulfide (ISO) patterns can be more sensitive to these, especially in larger servings.
Low-FODMAP vegetables to try instead
A single food is only half the story. Eating sauerkraut in a bigger meal? See how it stacks with the rest of your plate.
FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.