High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
No safe serving during elimination
FODMAP group responsible
- Excess fructose — Monosaccharides. A problem only when fructose outweighs glucose, as in honey and apple.
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
- Mannitol — Polyols. Cauliflower, mushrooms, celery, sweet potato.
Why
One of very few foods high in three FODMAP groups at once — excess fructose, fructans and mannitol. It reliably causes symptoms and is worth treating as a hard no.
What to use instead
Cantaloupe melon
Low FODMAP at 90 g, and the one melon that survives elimination. Honeydew is similar.
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.