High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
Snow peas 5 pods; sugar snaps none
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
- Mannitol — Polyols. Cauliflower, mushrooms, celery, sweet potato.
Why
Snow peas are low FODMAP at about five pods, which is a garnish rather than a serving. Sugar snap peas are higher again and are best treated as unavailable during elimination.
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.