Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted at culinary amounts
Why
Completely FODMAP-free and the single most useful aromatic once garlic and onion are gone. It carries the warmth and pungency that allium normally provides, which is why low-FODMAP recipes lean on it so heavily.
Recipes using ginger
Ginger and Carrot Soup with Turmeric
The recipe readers make when symptoms flare and cooking feels like too much. One pot, soft on the gut, and it freezes into single portions.
- Elimination
- Reintroduction
- Maintenance
Ginger Chicken and Rice Noodle Soup
The soup you want on a bad gut day. Nothing in it is hard to digest, and the stock is the only part that needs any care at all.
- Elimination
- Reintroduction
- Maintenance
Crispy Tofu and Green Bean Stir-Fry
A proper vegetarian main that is not just a side dish with more of it. The trick is drying the tofu properly before it ever meets the pan.
- 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.