Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted when plain
Why
Plain meat contains no FODMAPs whatsoever and has no portion limit. The entire risk sits in what has been done to it — marinades, brines, sausages, meatballs, breadcrumbs and anything described as seasoned are where onion and garlic get in.
Recipes using chicken, beef, pork and lamb
Lemon Herb Chicken with Roasted Potatoes
The dinner we recommend to everyone in week one. One pan, six ingredients, no allium, and it tastes like a normal roast rather than a restricted one.
- 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.