Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted
Why
All common rice varieties are FODMAP-free at any portion. Rice is the most dependable staple in the protocol and the reason so many low-FODMAP dinners end up served over it.
Recipes using rice
Sheet-Pan Salmon with Bok Choy and Rice
A fast weeknight dinner with the flavour profile that elimination usually takes away. Ginger, sesame and soy do the work that garlic normally would.
- Elimination
- Reintroduction
- Maintenance
Crispy Tofu and Green Bean Stir-Fry
A proper vegetarian main that is not just a side dish with more of it. The trick is drying the tofu properly before it ever meets the pan.
- 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.