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
Seitan is concentrated wheat gluten and carries a correspondingly concentrated fructan load. It is a common base for vegan meat substitutes, which makes the vegan aisle harder to navigate than it looks.
What to use instead
Firm tofu or tempeh
Tofu is safe at 170 g and tempeh at 100 g, both without the wheat.
Recipes using seitan
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.