Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
30 g, about 2 tablespoons cooked
FODMAP group responsible
- Mannitol — Polyols. Cauliflower, mushrooms, celery, sweet potato.
Why
A surprisingly low threshold at 30 g on mannitol, well below a normal roast-vegetable portion. Canned pumpkin is more generous at around 60 g.
What to use instead
Carrot or pumpkin
Carrot is unrestricted and roasts to a similar sweetness.
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.