High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
No safe serving during elimination
FODMAP group responsible
- GOS — Oligosaccharides. Galacto-oligosaccharides — legumes, pulses and some nuts.
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
The two nuts that are genuinely high at almost any quantity. Cashews in particular are the base of many vegan cheeses, creamy sauces and dairy-free desserts, which makes them easy to eat without realising.
What to use instead
Macadamias or peanuts
Both comfortable at a normal handful.
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.