Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted
Why
Basil, parsley, coriander, rosemary, thyme, mint, oregano, sage and chives are all FODMAP-free at culinary amounts. Herbs are the cheapest way to make restricted cooking taste deliberate rather than deprived — use far more than a recipe suggests.
Recipes using fresh herbs
Tomato and Basil Pasta with Garlic-Infused Oil
Proof that pasta night survives the elimination phase. Twenty minutes, one pan of sauce, and nobody at the table can tell it is a restricted recipe.
- Elimination
- Reintroduction
- Maintenance
Crisp Rosemary Polenta Chips
Crisp outside, soft in the middle, and safe in a category where almost nothing else is. The waiting is all unattended.
- Elimination
- 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.