Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
65 g, roughly one third of a medium one
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Low FODMAP at 65 g and moderate above that on fructans. The threshold is lower than most people assume, and a whole courgette in one portion is over it.
Recipes using courgette (zucchini)
Chickpea and Roast Vegetable Traybake
A recipe for after you have passed your GOS challenge. Most low-FODMAP cooking is written for the strictest phase; this one is not.
- 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.