Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
75 g cooked, about 1 cup
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Common bok choy is low FODMAP at 1 cup cooked. The name gets applied loosely at supermarkets, and wombok, choy sum and savoy cabbage all have different thresholds — check what you actually bought.
Recipes using bok choy
Sheet-Pan Salmon with Bok Choy and Rice
A fast weeknight dinner with the flavour profile that elimination usually takes away. Ginger, sesame and soy do the work that garlic normally would.
- Elimination
- Reintroduction
- Maintenance
Ginger Chicken and Rice Noodle Soup
The soup you want on a bad gut day. Nothing in it is hard to digest, and the stock is the only part that needs any care at all.
- Elimination
- Reintroduction
- Maintenance
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.