Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
Green tops unrestricted; white bulb should be discarded
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
A single vegetable that is safe at one end and not at the other. The dark green tops contain almost no fructans and can be used freely. The white bulb behaves like an onion and should be cut off and thrown away, not merely used sparingly.
Recipes using spring onion
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
Ginger Chicken and Rice Noodle Soup
The soup you want on a bad gut day. Nothing in it is hard to digest, and the stock is the only part that needs any care at all.
- 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.