Low-FODMAP Meal Checker
Navigating the low-FODMAP diet can be challenging. Enter the ingredients of your meal below to quickly check their FODMAP levels and build a gut-friendly plate.
Check Your Ingredients
Enter ingredients separated by commas or on new lines. The checker will assess each one based on our FODMAP database.
Results:
- chickenLow
- riceLow
- broccoliModerate
- onionHigh
Understanding FODMAPs
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. For people with Irritable Bowel Syndrome (IBS), this can lead to uncomfortable digestive symptoms like bloating, gas, stomach pain, and changes in bowel habits.
A low-FODMAP diet is a dietary approach to manage these symptoms. It involves temporarily restricting high-FODMAP foods and then gradually reintroducing them to identify personal triggers. It is not a forever diet but a learning tool to understand your own digestive sensitivities.
Common FODMAP Food Lists
High FODMAP (Avoid)
- onion
- garlic
- artichoke
- asparagus
- beans
- ...and more
Moderate FODMAP (Limit)
- broccoli
- sweet potato
- avocado
- banana (ripe)
- cherries
Low FODMAP (Enjoy)
- bell pepper
- carrot
- cucumber
- lettuce
- potato
- ...and more
Disclaimer: This tool is for educational purposes and is not a substitute for professional medical advice. The FODMAP content of foods can vary. Always consult with a doctor or registered dietitian before starting a new diet.