High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
Ketchup about 13 g; most others none
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Hoisin, oyster sauce, black bean, char siu and virtually every supermarket stir-fry and teriyaki sauce lead with garlic, onion or both. This is the most common way an otherwise safe home-cooked meal goes wrong. Ketchup is the exception at about one sachet.
What to use instead
Soy, maple, rice vinegar, sesame oil and ginger
Whisked together in forty seconds, and better anyway.
Recipes using bottled sauces
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.