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Low FODMAP
Swiss Chard
Safe in normal portions. Unlikely to trigger symptoms.
Swiss chard delivers tender, slightly bitter leaves and thick, colorful ribs that soften beautifully when cooked or braised. It contains negligible fermentable carbohydrates and digests comfortably without triggering intestinal distress. This leafy green provides concentrated magnesium, vitamin K, and antioxidants that support bone health and metabolic function. Swiss chard serves as a reliable, low-FODMAP addition to sautés, soups, and grain bowls.
fork_spoon Serving Size
1/2 cup cooked / 35g
warning Contains
Trace Amounts Only
sticky_note_2 Clinical Notes
Separate colorful ribs from leafy greens before cooking, adding ribs to the pan one minute earlier for uniform tenderness. Sauté Swiss chard with olive oil and lemon juice until leaves wilt completely for a quick, nutrient-dense side dish. Store fresh bunches upright in water in the refrigerator to maintain hydration and vibrant leaf color. Combine Swiss chard with low-FODMAP grains and lean proteins for balanced, symptom-friendly lunch bowls.
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Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.