Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
Firm/unripe: 1 medium. Ripe: about one third
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Ripeness changes the answer entirely. A firm, barely yellow banana is low FODMAP at one medium. As it ripens, starch converts to fructans, and a brown-speckled banana is low FODMAP at only about a third. Same fruit, different food.
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.