Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
75 g, a large handful raw
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Low FODMAP at 75 g and moderate on fructans above that. Kale is one of the more generous leafy greens and holds up to cooking better than spinach, which collapses to nothing.
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.