Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted at culinary amounts
Why
No FODMAPs at the quantities anyone cooks with. Worth noting separately that capsaicin is a gut irritant for some people with IBS through a different mechanism entirely, so tolerance is individual even though the FODMAP answer is clear.
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.