FODMAP food guide
Is stir-fry low FODMAP?
FODMAP score
65
Moderate
In small portions — Stir-Fry is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
Protein with low-FODMAP veg (carrot, bok choy, capsicum) in garlic-infused oil
Becomes high FODMAP at
Standard version with onion, garlic, and high-FODMAP veg
Highly variable: onion, garlic (Fructans), broccoli stems and snow peas (GOS) raise it; choosing low-FODMAP veg and infused oil keeps it green.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores stir-fry at a serving of Protein with low-FODMAP veg (carrot, bok choy, capsicum) in garlic-infused oil; at Standard version with onion, garlic, and high-FODMAP veg it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.