Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
Weak black tea and peppermint fine; chamomile is high
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Black and green tea are low FODMAP when brewed normally; strong or long-steeped brews climb. Peppermint tea is safe and often actively helpful. Chamomile, fennel and oolong are high in fructans, which catches people who switched to herbal tea believing it gentler.
What to use instead
Peppermint tea
Low FODMAP and well tolerated.
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.