Low FODMAP
Safe at the serving size listed.
Safe serving
12 g, about 2 teaspoons
Why
Low FODMAP at a couple of teaspoons, which is enough for a bowl of soup or a marinade. A genuinely useful source of savoury depth in a diet that has lost most of its umami.
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.
Free download
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.