Low FODMAP
Safe at the serving size listed.
Safe serving
120 g popped, about 7 cups
Why
Plain popcorn is low FODMAP at a genuinely large portion, which makes it one of the best snack options during elimination. The caveat is flavouring — most savoury coatings are built on onion or garlic powder.
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.