We love a good coleslaw, and we have several versions for you here at FODMAP Everyday®. This Asian inspired slaw has a sauce based on toasted sesame oil, rice vinegar, soy sauce and has a tiny bit of heat from chili oil. To make things super simple, we started with a 12-ounce (340 g) bag of slaw mix, which should be a combination of shredded cabbage and carrot.
Red Bell Peppers & FODMAPs
Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs.
FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP. According to FODMAP Friendly, max serving size is 938 g.
Upon re-testing, Monash lab tests showed a low FODMAP serving size of ⅓ cup or 43 g.
Obviously, these numbers are all over the place. Don’t fret. Simply use any of these numbers as a place to begin your exploration of FODMAPs.
Frequently Asked Questions
Most slaws are based on cabbage and luckily for us, many different kinds of cabbage have been lab tested for FODMAP and have generous serving sizes. This recipe uses green cabbage as well as red cabbage. For specifics, please check the section below that details FODMAP content of ingredients. As always, eat your tolerance and start with our recommended serving sizes.
Yes, carrots vary in lab tests from showing no FODMAPs whatsoever, to showing very low amounts. So low that Monash doesn’t even tell us what FODMAP(s) appear at very large portions (which is maddening). FODMAP Friendly lab tests show no FODMAPs, and state a serving size in 1000 g. That is a lot of carrot!
Not All Garlic-Infused Oil Is The Same
Please note that the Garlic-Infused Oil that we call for in this recipe is meant to be based upon a neutral flavored vegetable oil. Many commercially based garlic-infused oils are based on olive oil, and while we love those and use them a lot, we tend not to enjoy them in our Asian inspired dishes or Tex-Mex style dishes, to name a few. While we welcome the flavor of olive oil in our Italian dishes, and ones with Mediterranean flare, we find the flavor overpowering in dishes such as this. The olive oil would not only not enhance, it would distract.
We always suggest that you keep an olive oil based garlic-infused oil on hand, as well as one based on a neutral flavored oil. You can use our recipe, of course, or you could try Tourangelle, which makes an excellent version based on sunflower oil.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (¾ cup) and Red cabbage is low FODMAP in amounts of 75 g (¾ cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (½ cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is unclear. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. But they do not give any information about what FODMAP(s) appear at that point in time.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Peanuts: Monash has lab tested peanuts. They are low FODMAP in 28 g amounts, which they say is 32 nuts (but sizes can vary, so go by weight). They state say that only trace amounts of FODMAPs have been found in peanuts.
- Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP. According to FODMAP Friendly, max serving size is 938 g. Upon re-testing, Monash lab tests showed a low FODMAP serving size of ⅓ cup or 43 g. Obviously these numbers are all over the place. Don’t fret. Simply use any of these numbers as a place to begin your exploration of FODMAPs. Also refer to our article on why these numbers differ.
- Scallions: Monash University lab testing found no FODMAPs detected in scallion greens; they suggest a 75 g serving size. FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving of 161 g. They have also tested the bulb and it is low FODMAP in 19 g portions, which is about 2 tablespoons finely chopped.
- Sesame Seeds: Monash University has lab tested white sesame seeds and they are low FODMAP in 1 tablespoon (11 g) portions.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Asian-Inspired Slaw
We love a good coleslaw, and we have several versions for you here at FODMAP Everyday®. This Asian inspired slaw has a sauce based on toasted sesame oil, rice vinegar, soy sauce and has a tiny bit of heat from chili oil. To make things super simple, we started with a 12-ounce bag of slaw mix, which should be a combination of shredded cabbage and carrot.
Low FODMAP Serving Size Info: Makes about 4 cups; serving size ½ cup; 8 servings
Ingredients:
- 12- ounce (340 g) bag of coleslaw mix; this should be a combination of shredded green cabbage and carrots, sometimes with purple cabbage, too
- 1 red bell pepper, cored and cut into thin strips
- ½ cup (32 g) chopped scallions, green parts only
- ¼ cup (8 g) chopped cilantro
- ¼ cup (60 ml) rice vinegar
- ½ teaspoon low FODMAP garlic powder, such as FreeFod
- 2 tablespoons Garlic-Infused Oil, made with vegetable oil
- 2 tablespoons toasted sesame oil
- 2 tablespoons firmly packed light brown sugar
- 1 tablespoon low sodium gluten-free soy sauce, such as San-J
- 1/4 teaspoon chili oil, or to taste
- Sesame seeds and/or toasted peanuts
Preparation:
-
In a mixing bowl, toss together the coleslaw mix, red bell pepper, scallions, and cilantro.
-
In a separate bowl, whisk together the apple cider vinegar and the low FODMAP garlic powder in a nonreactive mixing bowl until the powder is dissolved. Then, whisk in the oils, brown sugar, and soy sauce. Taste and adjust seasoning with chili oil as desired.
-
Drizzle only enough of the dressing on top of the salad mix to coat lightly but evenly. Toss, toss, toss! Garnish with a light sprinkling of sesame seeds and or peanuts if you like for texture and additional flavor. Slaw is ready to serve. It may be refrigerated overnight without the garnishes, but it will be at its crispiest if eaten within a few hours.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (¾ cup) and Red cabbage is low FODMAP in amounts of 75 g (¾ cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (½ cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is unclear. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. But they do not give any information about what FODMAP(s) appear at that point in time.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Peanuts: Monash has lab tested peanuts. They are low FODMAP in 28 g amounts, which they say is 32 nuts (but sizes can vary, so go by weight). They state say that only trace amounts of FODMAPs have been found in peanuts.
• Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP. According to FODMAP Friendly, max serving size is 938 g. Upon re-testing, Monash lab tests showed a low FODMAP serving size of ⅓ cup or 43 g. Obviously these numbers are all over the place. Don’t fret. Simply use any of these numbers as a place to begin your exploration of FODMAPs. Also refer to our article on why these numbers differ.
• Scallions: Monash University lab testing found no FODMAPs detected in scallion greens; they suggest a 75 g serving size. FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving of 161 g. They have also tested the bulb and it is low FODMAP in 19 g portions, which is about 2 tablespoons finely chopped.
• Sesame Seeds: Monash University has lab tested white sesame seeds and they are low FODMAP in 1 tablespoon (11 g) portions.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
I made this for a family birthday dinner, and everyone loved it. It’s my new favorite coleslaw recipe. Thanks!
That’s great to hear! It is a fun alternative to classic slaws!