Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
15 g, about 1 tablespoon
FODMAP group responsible
- GOS — Oligosaccharides. Galacto-oligosaccharides — legumes, pulses and some nuts.
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
The threshold is far lower than people expect — roughly a tablespoon. Peas are a legume and carry GOS accordingly, which makes the handful most recipes call for a genuine dose.
What to use instead
Green beans
Low FODMAP at 75 g and fill a similar role on the plate.
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.