Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
125 ml, half a normal glass
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Low FODMAP at 125 ml, which is half a normal glass and less than most people put on cereal or in a latte. Oat milk's reputation as the gentle plant milk does not survive contact with the threshold.
What to use instead
Almond or lactose-free milk
Both comfortable at 250 ml.
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.