Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
75 g raw per serve
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Baby spinach is low FODMAP at 75 g. The practical difficulty is that it wilts to almost nothing, so a safe portion looks like a trivial amount on the plate. Weigh it raw.
Recipes using spinach
Baked Eggs with Spinach and Feta
Elimination breakfasts collapse into oats within a fortnight. This is the savoury one that holds up, and the oven does almost all of it.
- 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.