High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
Read the label — most contain onion or garlic
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Salsa, curry pastes, harissa and most chilli sauces are built on onion, garlic or shallot. These are concentrated products, so even a tablespoon delivers a meaningful dose. Check every jar rather than assuming from the cuisine.
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.