Common trigger foods and their gentler alternatives, ranked three ways: Closest match, Balanced, and Safest. Search a food, filter by type, or sort by the biggest improvement.
Alternatives for onion powder, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Monash flags onion powder as a concentrated FODMAP exception. Build flavour from cumin, coriander, and infused oil instead.
Alternatives for garlic powder, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Infused oil for garlic aroma, nutritional yeast for the savoury body the powder adds to rubs.
Alternatives for jerusalem artichoke, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Jerusalem artichoke is one of the most concentrated fructan/inulin foods there is. Water chestnut gives a similar sweet crunch and is low-FODMAP.
Lowest likely gas, urgency, residue and irritation.
Soft, low-FODMAP root vegetables for body and sweetness instead of the artichoke's inulin.
Alternatives for inulin / chicory root fiber, ranked three ways. Tap any ingredient to learn what it is.
A middle ground between staying true to the dish and easing symptoms.
A gentler soluble fibre that's better tolerated than inulin; introduce slowly with fluid.
Lowest likely gas, urgency, residue and irritation.
Inulin/chicory fibre is rapidly fermented and a strong gas trigger in the pouch. Psyllium is a gel-forming soluble fibre that firms output and ferments far more slowly.
Alternatives for onion, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Fructans are water-soluble, not fat-soluble, so infused oil carries the savoury aroma; spring onion green tops add fresh allium note without the bulb's fructans.
A middle ground between staying true to the dish and easing symptoms.
Infused oil for the aromatic base, chives for fresh allium lift, a little miso for the savoury depth onion usually provides.
Lowest likely gas, urgency, residue and irritation.
Lowest-FODMAP way to get an oniony note; asafoetida gives a savoury allium hint in tiny amounts.
Alternatives for wheat bran, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Wheat bran is sharp insoluble fibre that adds residue and speeds transit. Oat bran and psyllium are soluble fibres that are gentler on a sensitive gut.
Alternatives for shallot, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Shallots carry the same fructans as onion. Fructans don't leach into oil, so infused oil delivers the aroma; spring onion green tops add fresh allium lift without the bulb's FODMAPs.
Lowest likely gas, urgency, residue and irritation.
Lowest-FODMAP way to get an oniony note without the shallot's fructans.
Alternatives for sugar-free sweets (sorbitol/xylitol), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
The sugar alcohols (sorbitol, xylitol) are the osmotic trigger that draws water into the bowel. A small amount of a regular sugar-sweetened treat avoids the polyols.
Alternatives for garlic, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Monash: garlic fructans don't leach into oil, so infused oil delivers the aroma without the FODMAP load.
A middle ground between staying true to the dish and easing symptoms.
Infused oil plus chives for allium character and a splash of soy for umami body.
Lowest likely gas, urgency, residue and irritation.
When a true garlic note isn't essential, ginger and herbs carry the dish without any allium FODMAPs.
Alternatives for french onion soup mix, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Packet soup mix is concentrated onion and garlic. Build the same savoury base from onion/garlic-free stock, infused oil for aroma, and nutritional yeast for body.
Alternatives for apple juice, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Fruit juice is high in osmotic free fructose; plain fluids avoid the watery-output trigger.
Alternatives for ready-made curry (jar/pouch), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Jarred curry sauces are usually onion- and garlic-heavy. Build the base from garlic-infused oil, ground cumin and coriander, and onion/garlic-free stock — see the gut-friendly curry guide.
Alternatives for sugar-free / sweetened dessert, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Swaps the polyol sweeteners for a gentle, low-FODMAP dessert with a regular sugar base.
Alternatives for besan / chickpea flour, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Besan (chickpea flour) carries legume GOS. Rice flour and cornflour are low-FODMAP for batters, binding and thickening.
Alternatives for wheat bran cereal, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Low-residue refined cereals for the same breakfast bowl without the bran's insoluble fibre.
Lowest likely gas, urgency, residue and irritation.
Oats provide gentle, gel-forming soluble fibre instead of bran's rough insoluble fibre.
Alternatives for popcorn, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Popcorn hulls are tough insoluble residue that can pass undigested; rice cakes and plain crackers give a crunchy snack with far less residue.
Alternatives for hazelnuts, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Whole hazelnuts add coarse residue; smooth peanut butter or a small serve of chestnuts is gentler on frequent output.
Alternatives for baked beans (in sauce), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Canning and rinsing leaches GOS into the liquid, so canned lentils keep a saucy-bean role with less gas. Watch the sauce too — many baked beans add onion, garlic and fructose.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP protein when the beans were there for protein.
Alternatives for nashi pear, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Nashi pear is high in fructose and sorbitol; firm banana and orange are low-FODMAP at a normal serve.
Alternatives for almonds, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Peanuts are low-FODMAP and smooth nut butter removes the coarse residue whole nuts leave behind; almonds climb in FODMAPs at larger serves.
Lowest likely gas, urgency, residue and irritation.
Chestnuts are low-FODMAP, lower in fat and far lower in residue than other nuts.
Alternatives for brazil nuts, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Whole nuts leave coarse residue; smooth peanut butter (low-FODMAP) or a small serve of chestnuts is gentler.
Alternatives for pecans, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Pecans are low-FODMAP but high in fat and residue; a smooth butter or chestnuts ease that on frequent output.
Alternatives for almond meal, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Almond meal carries the almond's fat and FODMAP load. For baking and crumbs, rice flour and cornflour are low-FODMAP.
Alternatives for guava, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Guava can be high in fructose and has seedy residue; papaya and orange are gentle low-FODMAP fruits.
Alternatives for leek, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Monash: the green tops of leek are low-FODMAP while the white bulb is fructan-rich — same plant, gentler part.
Lowest likely gas, urgency, residue and irritation.
Spring onion green tops plus onion-infused oil rebuild the sweet allium base without the bulb's fructans.
Alternatives for milk (full cream), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Same dairy character without the lactose.
Lowest likely gas, urgency, residue and irritation.
Non-dairy options; soy milk made from soy protein (not whole soybean) is low-FODMAP.
Alternatives for celery, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Celery is high in the polyol mannitol. Cucumber and red capsicum give raw crunch in a salad without it.
Lowest likely gas, urgency, residue and irritation.
When celery is part of a soffritto base, cooked carrot adds the same sweet aromatic body without the mannitol.
Alternatives for mushroom (button), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Oyster mushrooms are low-FODMAP at a standard serve when mushroom flavour/texture matters.
Lowest likely gas, urgency, residue and irritation.
Soft vegetal bulk plus an umami builder to replace the mushroom savouriness.
Alternatives for soybeans, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Firm tofu is made from soy protein (not the whole bean) and is low-FODMAP, unlike whole boiled soybeans.
Alternatives for honey, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Honey is high in excess fructose; pure maple syrup is low-FODMAP and gives the same liquid sweetness. A classic Monash swap.
Alternatives for pear, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Pear is high in fructose and sorbitol; firm banana and orange are low-FODMAP at a normal serve.
Alternatives for milk (skim), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Same dairy character without the lactose.
Alternatives for walnuts, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Walnuts are low-FODMAP but high in fat and residue. A smaller serve, smooth nut butter, or chestnuts ease that.
Alternatives for wholemeal flour, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Wholemeal flour carries more wheat fructan and bran residue; white flour (less bran) or low-FODMAP rice flour are gentler.
Alternatives for mushroom (shiitake), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Oyster mushrooms are low-FODMAP at a standard serve when mushroom flavour/texture matters.
Lowest likely gas, urgency, residue and irritation.
Soft vegetal bulk plus an umami builder to replace the mushroom savouriness.
Alternatives for cauliflower, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Lower-FODMAP, lower-gas starchy/soft vegetable bulk.
Alternatives for brussels sprouts, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Cabbage-family veg are common wind triggers; cooked carrot, pumpkin and zucchini give vegetable bulk with less gas.
Alternatives for broad beans / fava, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Broad beans (fava) are a classic gas legume; firm tofu or a small rinsed serve of lentils are gentler.
Alternatives for sunflower seeds, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Whole seeds are coarse residue; a smooth peanut butter or tahini gives a similar role without the hulls.
Alternatives for peach, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Peach is high in sorbitol and excess fructose; firm banana and orange are low-FODMAP at a normal serve.
Alternatives for apple (with skin), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Peeling and stewing removes the skin's residue; a small serve of stewed apple is gentler than a whole raw apple, which is high in excess fructose.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP fruit at a normal serve, without the apple's excess fructose and skin residue.
Alternatives for cashews, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Monash lists cashews as high-FODMAP (GOS). Smooth peanut butter or a small serve of chestnuts keeps a nutty role with low residue and no GOS load.
Alternatives for figs (dried), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Drying concentrates the fructose. Fresh strawberries or grapes in a normal serve are far gentler.
Alternatives for split peas (soup), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Split peas are high in GOS; a small rinsed serve of lentils, or firm tofu, gives the legume role with less gas.
Alternatives for four bean mix, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
A mixed-bean tin stacks several GOS sources; a small rinsed serve of lentils is gentler.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP protein when the beans were there for protein/bulk.
Alternatives for granola / toasted muesli, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Granola stacks nuts, dried fruit and added fibre. Plain oats or cornflakes are a gentler breakfast base.
Alternatives for pumpkin seeds / pepitas, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Pepitas are low-FODMAP but add residue; keep the serve small, or use smooth tahini where a seed note is wanted.
Alternatives for watermelon, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Watermelon is high in fructose, fructans and polyols; rockmelon and honeydew are low-FODMAP melons at a normal serve.
Alternatives for pinto beans, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Canning and rinsing leaches GOS into the liquid; canned lentils are the closest functional legume swap in small serves.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP protein when the beans were there for protein.
Alternatives for mixed nuts, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Mixed nuts often include high-FODMAP cashews/pistachios plus a lot of residue; smooth peanut butter or chestnuts are gentler.
Alternatives for navy beans, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Rinsing canned legumes lowers the GOS; canned lentils keep a bean-like role in small serves.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP protein substitute.
Alternatives for pistachios, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Monash lists pistachios as high-FODMAP (GOS). Peanuts and chestnuts are low-FODMAP nut options with less residue.
Alternatives for pomegranate, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Pomegranate is higher-FODMAP with crunchy seed residue; strawberries and grapes are low-FODMAP at a normal serve.
Alternatives for borlotti beans, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Canned and rinsed legumes are lower in GOS than dried-and-boiled.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP protein substitute.
Alternatives for currants (dried), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Dried currants are concentrated fructose; a small serve of fresh low-FODMAP fruit gives the sweetness with less osmotic load.
Alternatives for prunes, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Prunes are very high in sorbitol — which is why they loosen output. For gentle help with motility, fresh mandarin or grapes plus extra fluid is less likely to overshoot.
Alternatives for spring onion (white bulb), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
The white bulb is fructan-rich; the green tops of the same spring onion are low-FODMAP — use the greens.
Alternatives for muesli, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Muesli's dried fruit, nuts and bran add FODMAPs and residue; plain oats or cornflakes are gentler.
Alternatives for sesame seeds, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Tahini is ground sesame — the same flavour with the coarse seed residue removed.
Alternatives for pine nuts, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Pine nuts are low-FODMAP but oily and easy to over-eat; a small sprinkle or a smooth nut butter keeps residue down.
Alternatives for blackberries, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Blackberries are high in sorbitol and fructose; strawberries are a low-FODMAP berry at a normal serve.
Alternatives for dates, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Dates are intensely concentrated fructose; fresh mandarin or grapes give natural sweetness with far less osmotic load.
Alternatives for chickpeas, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
A small rinsed serve keeps the chickpea character with reduced GOS.
Lowest likely gas, urgency, residue and irritation.
Closest low-FODMAP protein substitute.
Alternatives for kidney beans, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Canning and rinsing leaches GOS into the liquid; canned lentils are the closest functional legume swap in small serves.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP protein when beans were there for protein; soft root veg if they were there for bulk.
Alternatives for asparagus, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Asparagus is high in fructans; green beans and zucchini are low-FODMAP green vegetables with a similar role.
Alternatives for mango, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Mango is high in excess fructose; pineapple and papaya are low-FODMAP tropical fruits at a normal serve.
Alternatives for cherries, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Cherries are high in fructose and sorbitol; strawberries and grapes are low-FODMAP at a normal serve.
Alternatives for dried apricots, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Dried apricots are high in sorbitol and concentrated fructose; fresh mandarin or strawberries are far gentler.
Alternatives for raisins / sultanas, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Raisins are dried grapes — concentrated fructose. A small serve of the fresh fruit is much gentler.
Alternatives for mushroom (portobello), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
A low-FODMAP mushroom for the same meaty texture; keep portions standard.
Alternatives for chilli powder / cayenne, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Smoky-warm flavour without the heat.
Alternatives for ice cream (dairy), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Removes the lactose; keep the serve small as sorbet is still high in free sugars.
Alternatives for chilli (fresh), ranked three ways. Tap any ingredient to learn what it is.
A middle ground between staying true to the dish and easing symptoms.
Mild single spices add warmth and complexity without capsaicin's exit burn.
Alternatives for raspberries, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Strawberries are the lower-FODMAP berry; raspberries climb at larger serves.
Alternatives for green peas, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Green beans are low-FODMAP at a standard serve and give similar green-vegetable bite (peas and green beans behave differently — don't group them).
A middle ground between staying true to the dish and easing symptoms.
Soft green vegetable bulk with low residue.
Lowest likely gas, urgency, residue and irritation.
Cooked carrot and pumpkin are well-tolerated low-FODMAP vegetables for sweetness and body.
Alternatives for pickled onions (whole), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Pickled onion is still onion (fructans). Gherkins give the same sharp, vinegary crunch without the allium load.
Alternatives for cola / soft drink, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Carbonation and high free sugars worsen gas and watery output; still fluids with salt support hydration.
Alternatives for lychee, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Lychee is high in fructose and sorbitol; grapes and strawberries are low-FODMAP at a normal serve.
Alternatives for pasta (white wheat), ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Gluten-free pasta avoids the wheat fructans.
Lowest likely gas, urgency, residue and irritation.
Low-FODMAP, binding staple.
Alternatives for broccoli (heads), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Cabbage-family veg are common wind triggers; cooked carrot/pumpkin/zucchini give vegetable bulk with less gas.
Alternatives for flaxseed / linseed, ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Chia gives a similar gel and omega-3 role; soak well and keep the serve modest for gentler residue.
Alternatives for cabbage (green), ranked three ways. Tap any ingredient to learn what it is.
A middle ground between staying true to the dish and easing symptoms.
Recreates a slaw's crunch without the cabbage-family wind load.
Alternatives for white bread, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Traditional sourdough fermentation lowers fructan content.
All suggestions are heuristic estimates based on available food-composition and pouch literature. Tolerance varies between individuals.