High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
Certified low-FODMAP stock only
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Nearly every commercial stock, cube, powder and liquid concentrate is built on onion and garlic, usually as the second and third ingredients. This is the most common hidden source of FODMAPs in otherwise careful cooking, and it matters most in soup, where a bowl is 250 ml of concentrated onion water.
What to use instead
Certified low-FODMAP stock
Massel and Fody both make one.
Homemade stock
A carcass, carrot, bay and peppercorns. Freeze it flat.
Recipes using stock and bouillon
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
Crisp Rosemary Polenta Chips
Crisp outside, soft in the middle, and safe in a category where almost nothing else is. The waiting is all unattended.
- 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.