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.
Why
Honey contains substantially more fructose than glucose, and it is that imbalance rather than the sugar itself that causes the problem — without enough glucose to carry it across the gut wall, the excess fructose stays in the bowel.
What to use instead
Maple syrup
Low FODMAP at 2 tablespoons.
Ordinary sugar
Glucose and fructose in equal measure, so it causes no such problem.
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.