Portions: Why the Same Food Can Be Safe and Unsafe

Why portions change everything

FODMAP content scales with quantity, and your gut has a threshold. Below it, the sugars get absorbed or pass through quietly; above it, fermentation and water-drag kick in. So most foods aren't "safe" or "unsafe" — they're safe up to a point. That point is the number worth knowing.

Common cut-offs worth memorizing

• •Avocado: about 1/8 of a fruit is gentle; half an avocado is a polyol load.
• •Sweet potato: 1/2 cup sits in the low zone; a whole one crosses into moderate-high.
• •Almonds: around 10 nuts; a full handful doubles the GOS.
• •Broccoli (heads): about 3/4 cup cooked; the stalks carry more than the florets.
• •Canned lentils: 1/4 cup rinsed is workable for many; a full ladle is a different story.
• •Dark chocolate: ~30g squares are fine for most; a whole bar stacks lactose and fructans.

Practical ways to stay under the line

• •Serve the risky item as a side, never the base of the plate.
• •Rinse canned beans and lentils — a meaningful share of the GOS is in the liquid.
• •Watch "healthy" doubling: smoothies and grain bowls quietly combine 2–3 moderate portions.
• •When a scan shows a safe portion, treat it as per-sitting, not per-day-unlimited.

Let the score carry the math

Every food page here shows the score alongside its safe-portion note when one applies, so you don't have to keep a spreadsheet in your head. Scan the food, read the portion line, plate accordingly.

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