High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
No safe serving during elimination
FODMAP group responsible
- Excess fructose — Monosaccharides. A problem only when fructose outweighs glucose, as in honey and apple.
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
High in excess fructose and fructans fresh, and considerably more concentrated dried. Figs also turn up in fig rolls, chutneys and cheese boards where they are easy to eat without registering.
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.