Low-FODMAP Meal Checker
Navigating the low-FODMAP diet can be challenging. Enter your ingredients 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
Quick Reference Guide
Foods are categorized by their FODMAP content. Here's what each level means:
High FODMAP
Avoid during elimination phase
Moderate FODMAP
Limit portions carefully
Low FODMAP
Generally well tolerated
What Does FODMAP Mean?
FODMAP is an acronym for types of carbohydrates that can trigger digestive symptoms in sensitive individuals:
Fermentable
Sugars that gut bacteria ferment
Oligosaccharides
Fructans & GOS (wheat, onion)
Disaccharides
Lactose (dairy products)
Monosaccharides
Excess fructose (honey, apple)
Polyols
Sugar alcohols (stone fruits)
How the Low-FODMAP Diet Works
Elimination Phase
Remove high-FODMAP foods for 2-6 weeks to reduce symptoms
Reintroduction Phase
Systematically reintroduce FODMAP groups to identify triggers
Personalization Phase
Create a customized diet based on your individual tolerances
Tips for Success
Keep a Food Diary
Track what you eat and any symptoms to identify patterns and triggers.
Work with a Dietitian
A registered dietitian can provide personalized guidance and ensure nutritional adequacy.
Portion Matters
Some foods are only high-FODMAP in large quantities. Smaller portions may be tolerated.
Cook at Home
Preparing meals yourself gives you full control over ingredients and portions.