chard
Vegetables
Is chard high in fodmaps?
Find out whether chard is high or low in fodmaps, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
Related checkers
Compare chard across criteria
Sensitivity notes
Why fodmaps food checker matters
FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.
- Start with a 2-6 week elimination phase, removing all high-FODMAP foods
- Keep a detailed food and symptom diary to track your reactions
- Reintroduce one FODMAP group at a time to identify your specific triggers
Triggers
Diets
Serving size, prep, and portion notes for chard
Chard is a beet relative, and like beet and spinach it carries oxalate: it grades moderate here, well below spinach but high enough to matter if you form calcium oxalate kidney stones or follow a low oxalate diet. Everything else about it is unusually clean. It is low FODMAP across every subgroup, carries no histamine flag at all, and grades only mildly on salicylates and nickel.
Watch for
Moderate oxalate. Not the extreme level spinach reaches, but enough that daily large servings are worth tracking if you have a stone history / The green leaf blade holds far more oxalate than the pale stalk, so stems only is a genuinely lower oxalate way to eat it / Mild salicylate and mild nickel content, dose dependent rather than a hard trigger for most people / Boiling in plenty of water and pouring the water away takes a real share of the soluble oxalate with it. Sauteing and steaming do not
Explore related in Vegetables
Compare similar foods to build a personalized list of swaps that work for your system.
FODMAPs Guide
Everything you need to know about fodmaps sensitivity and smart food choices.
FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for FODMAPs sensitivity:
View all safe options
These foods are high in fodmaps and may trigger symptoms:
View full list
If you're sensitive to FODMAPs, consider these strategies:
- 1Start with a 2-6 week elimination phase, removing all high-FODMAP foods
- 2Keep a detailed food and symptom diary to track your reactions
- 3Reintroduce one FODMAP group at a time to identify your specific triggers
- 4Remember that threshold varies - you may tolerate small amounts
- 5Work with a dietitian trained in the low-FODMAP diet for best results
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is chard high in FODMAPs?
FODMAP rating: Low FODMAP. Low FODMAP: usually easier for most people, still watch portion size.
Can I still eat chard if I'm sensitive to FODMAPs?
Usually fine in normal portions.
What else should I check?
Check Oxalates, Salicylates, and Nickel next for a fuller picture.