Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
40 g, a generous crumbling
FODMAP group responsible
- Lactose — Disaccharides. Milk sugar. Reduced or absent in aged cheese and lactose-free dairy.
Why
Low FODMAP at 40 g, which is a generous crumbling but not a whole block. Both are useful for adding the savoury sharpness that garlic normally provides.
Recipes using feta and mozzarella
Baked Eggs with Spinach and Feta
Elimination breakfasts collapse into oats within a fortnight. This is the savoury one that holds up, and the oven does almost all of it.
- Elimination
- Reintroduction
- Maintenance
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.