Overview
About Kale
Kale earns its superfood reputation on the trigger data: it is strongly anti-inflammatory, low in histamine, and, unlike spinach, genuinely low in oxalate, so it is a rare leafy green that oxalate-sensitive and kidney-stone-prone people can usually enjoy.
The caveats are real but specific. It is a cruciferous vegetable that ferments heavily in the gut and so grades poorly for SIBO; it is moderate FODMAP by the plateful; and it carries a moderate amount of nickel that matters if you have systemic nickel allergy.
Sensitivities
How Kale scores
Watch for
What trips people up
- Low in oxalate, which sets it apart from spinach, chard and beet greens: a good swap if oxalate or kidney stones are your issue
- Cruciferous and highly fermentable, so it grades poorly for SIBO and can cause gas and bloating in larger raw servings; light cooking helps
- Moderate FODMAP by volume, so a small side is fine on low-FODMAP but a big raw bowl may not be
- Contains a moderate amount of nickel, relevant if you have systemic nickel allergy and are combining several nickel-rich foods
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Kale
Is kale high in oxalate?
No, and this is where kale beats most other greens. It is low in oxalate, unlike spinach, Swiss chard and beet greens, which are very high. If you are prone to calcium-oxalate kidney stones, kale is one of the safer leafy greens to build a habit around.
Is kale low FODMAP?
In small servings, yes. Monash rates a modest portion of kale as low FODMAP, but a large raw bowl climbs into moderate territory, so IBS-sensitive eaters should keep portions reasonable and cook it lightly.
Why does kale cause gas and bloating?
Kale is a cruciferous vegetable packed with fibre and sulphur compounds that ferment heavily in the gut, which is why it grades poorly for SIBO and can leave you gassy, especially raw. Steaming or sauteing it, and easing up on the portion size, usually makes it far easier to digest.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.