High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
No safe serving during elimination
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Among the highest-fructan foods tested. Jerusalem artichoke is worse still — it is one of the main commercial sources of inulin, the concentrated fructan added to 'gut friendly' products.
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.