Low FODMAP
Safe at the serving size listed.
Safe serving
2 tablespoons
Why
Low FODMAP at 2 tablespoons despite being made from wheat — the fermentation and the small portion together keep it clear. Tamari is the gluten-free version if you need one.
Recipes using soy sauce
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.