Navigating the low-FODMAP diet can be challenging. Enter your ingredients below to quickly check their FODMAP levels and build a gut-friendly plate.
Enter ingredients separated by commas or on new lines. The checker will assess each one based on our FODMAP database.
Foods are categorized by their FODMAP content. Here's what each level means:
Avoid during elimination phase
Limit portions carefully
Generally well tolerated
FODMAP is an acronym for types of carbohydrates that can trigger digestive symptoms in sensitive individuals:
Sugars that gut bacteria ferment
Fructans & GOS (wheat, onion)
Lactose (dairy products)
Excess fructose (honey, apple)
Sugar alcohols (stone fruits)
Remove high-FODMAP foods for 2-6 weeks to reduce symptoms
Systematically reintroduce FODMAP groups to identify triggers
Create a customized diet based on your individual tolerances
Track what you eat and any symptoms to identify patterns and triggers.
A registered dietitian can provide personalized guidance and ensure nutritional adequacy.
Some foods are only high-FODMAP in large quantities. Smaller portions may be tolerated.
Preparing meals yourself gives you full control over ingredients and portions.