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.
- GOS — Oligosaccharides. Galacto-oligosaccharides — legumes, pulses and some nuts.
Why
Both are high in fructans, and barley additionally in GOS. Barley turns up in soups, stews, malt and beer; rye in bread and crispbread. Pearl barley in a soup is a large dose in one bowl.
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.