Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
48 g of bulb, about half a small one
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
The bulb is low FODMAP at about half a small one. Fennel seeds are safe at culinary amounts, but fennel tea is high in fructans and catches people who switched to herbal tea assuming it was gentler.
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.