🥬 Bok Choy
Bok choy (also known as pak choi, pak choy, or Chinese cabbage) is a nutrient-dense leafy green vegetable belonging to the Brassica family. This mild-flavored Asian vegetable features crisp white stalks and tender dark green leaves, making it a versatile addition to stir-fries, soups, and salads. From a Low FODMAP perspective, bok choy is considered a safe choice for those managing IBS and digestive sensitivities. According to Monash University testing, bok choy contains low levels of FODMAPs across all categories, making it one of the more reliable green vegetables for sensitive stomachs. Both the white stalks and green leaves can be consumed without concern for FODMAP content, though portion awareness is still recommended. Nutritionally, bok choy is a powerhouse vegetable that supports overall gut health beyond its Low FODMAP status. It's exceptionally rich in vitamins A, C, and K, with one cup of cooked bok choy providing over 100% of your daily vitamin K needs. This vitamin is crucial for bone health and proper blood clotting. The vegetable also contains significant amounts of calcium, folate, and vitamin B6, along with beneficial antioxidants like beta-carotene and quercetin that help reduce inflammation in the digestive tract. Bok choy is also an excellent source of dietary fiber, providing gentle bulk to support healthy digestion without the fermentable fibers that trigger IBS symptoms. Its high water content (approximately 95%) helps with hydration and promotes smooth digestive function. The vegetable contains glucosinolates, sulfur-containing compounds that may support liver detoxification and have anti-inflammatory properties beneficial for gut health. When cooking bok choy, the entire vegetable is edible and delicious. Baby bok choy can be cooked whole, while larger varieties are typically separated into leaves and stalks. The stalks require slightly longer cooking time than the tender leaves. Quick cooking methods like stir-frying, steaming, or blanching preserve both nutrients and the vegetable's pleasant crunch. Bok choy pairs beautifully with garlic-infused oil (a Low FODMAP alternative to fresh garlic), ginger, soy sauce, and sesame oil in Asian-inspired dishes.
Porzione sicura
1 cup (75g) cooked or raw per serving
🔬 Nota scientifica
Monash University has tested bok choy and confirmed it is low in all FODMAP categories (fructans, GOS, lactose, fructose, and polyols) at typical serving sizes. Both regular bok choy and baby bok choy varieties have been tested and show consistently low FODMAP levels. The vegetable can be consumed in generous portions without triggering symptoms, making it an excellent choice for adding volume and nutrition to Low FODMAP meals. Unlike some cruciferous vegetables that contain moderate to high FODMAPs, bok choy's FODMAP profile remains favorable even when consumed in larger quantities. However, as with all vegetables, individual tolerance may vary, and some people with IBS may experience bloating from cruciferous vegetables due to their sulfur compounds rather than FODMAP content.