Is Sauerkraut Low FODMAP?

High FODMAP even in small servings. Sauerkraut is high FODMAP — fermentation plus its polyol content push it over the threshold even in modest amounts.

High FODMAPMannitol

FODMAP level	High
Main FODMAP group(s)	Mannitol
Food category	🥬 Fermented Foods

Low-FODMAP alternatives to Sauerkraut

If you are avoiding Sauerkraut, these are better tolerated on a low-FODMAP diet:

More fermented foods and their FODMAP levels

Track Sauerkraut and your FODMAP triggers

JustAddTofu is a free iOS app that flags high-FODMAP foods as you log meals by voice — in 99+ languages, with no account required. It helps you run the low-FODMAP elimination and reintroduction phases and spot which foods set off your IBS.

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Sauerkraut & FODMAP FAQ

Is Sauerkraut low FODMAP?

High FODMAP even in small servings. Sauerkraut is high FODMAP — fermentation plus its polyol content push it over the threshold even in modest amounts.

Can I eat Sauerkraut on a low-FODMAP diet?

Sauerkraut is high FODMAP and best avoided during the elimination phase, as it is high in Mannitol. Reintroduce carefully later to find your personal tolerance.

What are low-FODMAP alternatives to Sauerkraut?

Low-FODMAP swaps include Cucumber. These are better tolerated than Sauerkraut on a low-FODMAP diet.

Last reviewed June 2026. FODMAP ratings are based on Monash University low-FODMAP guidance and general dietary references. FODMAP tolerance and serving sizes are individual — this is general information, not medical advice. Track your own response and work with a dietitian on elimination and reintroduction.