High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
No safe serving during elimination
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
It is the fructans in wheat that are the problem here, not the gluten. This distinction matters: the low-FODMAP diet is not a gluten-free diet, and they overlap only by coincidence.
What to use instead
Genuine spelt sourdough
Low FODMAP at 2 slices — long fermentation breaks down the fructans before you eat them. If yeast is on the ingredients list, it is not real sourdough.
Certified gluten-free bread
Safe at 2 slices, but check for added inulin or chicory root.
Recipes using wheat bread
Baked Eggs with Spinach and Feta
Elimination breakfasts collapse into oats within a fortnight. This is the savoury one that holds up, and the oven does almost all of it.
- 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.