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Foods With A Trace of FODMAPs

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We have an article that discusses foods and recipes with No FODMAPs. This article is about the many raw ingredients that have shown only TRACE AMOUNTS of FODMAPs in Monash University lab testing. If you have IBS and are following the low FODMAP diet, information on foods with trace amounts of FODMAPs will be helpful for you.

These are foods that you should be aware of to work into rotation into your diet.

In the small print on the Monash University Low FODMAP Diet App™ within entries for foods that show Green Lights and that have trace amounts of FODMAPs, you will see that Monash often recommends to “eat freely and according to appetite”.

Foods with a trace of FODMAPs

Lab Testing Of Foods

Please note that both Monash University and FODMAP Friendly lab test ingredients and periodically re-test, as well. Different lab results can be produced from subsequent testing, as well as from different labs.

The information in this article pertains to lab results that were produced by Monash and/or FODMAP Friendly at one point in time, which means they are valid results.

To fully understand why different lab results can occur – and why it is not something to panic about – please read these 5 inter-linked articles:

Proteins & Fats Contain No FODMAPs

In our other article on no FODMAP foods, we dive into proteins and fats more in-depth. Please refer to that article for more information.

Here are lists of fruits, vegetables, grains and other foods that have been lab tested and contain mere traces of FODMAPs.



  • Arugula (For years Monash had reported that arugula contained NO FODMAPs in lab testing. During a recent smartphone app update, the statement changed to “only trace amounts”. They still recommend to “eat freely and according to appetite”.
  • Bamboo shoots, canned & fresh
  • Bean sprouts, mung
  • Callaloo, tinned in brine (Callaloo is popular in the Caribbean and parts of Africa. It is most often made with the leaves of the taro plant (genus Xanthosoma). Monash has told us that their notes say the products tested contained “young leaves of the taro plant and Chinese spinach”).
  • Fungus, white & black, dried
  • Galangal, also known as Siamese or Thai ginger
  • Jalapeno, pickled
  • Kale
  • Lettuce: Iceberg
  • Olives: black & green
  • Swiss Chard; also called silverbeet
  • Tomatillos, canned & drained
Swiss Chard growing in garden.
Swiss Chard growing in garden.


Nuts With Only Trace Amounts Of FODMAPs?

Did the inclusion of macadamia nuts and peanuts get your attention? They did for us, too! Rest assured that this list is based upon the actual verified lab testing conducted by Monash University.

pile of peanuts in the shell

You are probably wondering how peanut butter is only recommended in 2 Australian tablespoon sized amounts (about 50 g), yet peanuts are listed as having “trace” amounts of FODMAPs? Monash has been known to overlay Australian healthy eating guidelines on their entries, also the fine print for peanut butter also states that it is servings over 140 g that should be avoided, which is a much larger serving.

You might also enjoy reading our articles, What Is A Low FODMAP Serving Size? as well as our series on processing of fruits and vegetables and how FODMAP content can change.

Use The Monash University Low FODMAP Diet App™

We find that every time we look at The Monash University Low FODMAP Diet App™, we learn something new. We highly recommend that you spend some time diving deep into the app. You might learn something new and knowledge is power.

We also recommend that you download the FODMAP Friendly app, which has more lab certified prepared foods.

At FODMAP Everyday® we want all of you to thrive and part of that is knowing what you can and cannot eat so that you never feel deprived.

Foods with trace FODMAP content are good to be aware of so that you can more frequently include them in your daily diet.

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