High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
No safe serving during elimination
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
All onions — brown, white, red, shallots and onion powder — are high in fructans at any culinary quantity. Cooking does not reduce them and neither does removing the pieces afterwards, because the fructans leach into the surrounding liquid. This is why a soup with the onion fished out is still a problem.
What to use instead
Green tops of spring onions
The green portion is low FODMAP while the white bulb is not. Chop generously.
Leek leaves
The dark green leaves are safe at 54 g; the white bulb is not.
Recipes using onion
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
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.