FODMAP Foods Guide
Reference values for digestive health come from large population studies and nutritional research (Monash University, WHO). They provide a framework for understanding FODMAP content in foods, but your individual tolerance and symptoms take priority. This calculator shows which foods are high and low in FODMAP, with serving suggestions. Values are updated for 2026 and reviewed regularly to keep you informed.
When to use this calculator
- IBS symptom management with low FODMAP diet
- Registered dietitians and nutrition professionals
- Food substitution guidance
- Meal planning and grocery shopping
- Understanding food triggers for digestive symptoms
Calculation Example
- Onion
- High
How it works
1 min readUnderstanding FODMAP
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—types of carbohydrates that are poorly absorbed in the small intestine. When these foods are eaten, they ferment in the colon, which can trigger bloating, gas, abdominal pain, and diarrhea in people with Irritable Bowel Syndrome (IBS).
How This Calculator Works
This tool uses the Monash University FODMAP database, the gold-standard reference for food classification. Simply select a food to see whether it's high or low in FODMAP, along with safe serving sizes and low-FODMAP alternatives.
High vs. Low FODMAP Foods
| FODMAP Level | Examples | Recommendation |
|---|---|---|
| Low FODMAP | Rice, carrots, bananas, lactose-free dairy | Safe to eat during elimination phase |
| High FODMAP | Onions, garlic, apples, wheat, regular milk | Limit or avoid during elimination phase |
| Moderate FODMAP | Some fruits and vegetables | Test during reintroduction phase |
The Low FODMAP Diet Approach
The low FODMAP diet has three phases:
1. Elimination (4-6 weeks): Avoid high FODMAP foods to allow the digestive system to calm.
2. Reintroduction: Systematically test foods to identify personal triggers.
3. Personalization: Create a sustainable long-term diet based on your tolerance.
Important Notes
This calculator is for educational reference only. For medical or dietary decisions, consult a registered dietitian specializing in IBS and FODMAP. If you experience worsening symptoms, severe bloating, or changes in bowel habits, seek professional medical advice.
Frequently asked questions
What is FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are poorly absorbed and can trigger digestive symptoms in people with IBS.
How does a low FODMAP diet help IBS?
By avoiding foods high in FODMAP, you reduce the amount of undigested carbohydrates in your colon, which decreases fermentation, gas production, and associated symptoms like bloating and cramping.
What are some low FODMAP foods?
Low FODMAP foods include rice, carrots, bananas, bell peppers, leafy greens, eggs, chicken, fish, lactose-free dairy, and many other fruits and vegetables. Use this calculator to check specific foods.
What are high FODMAP foods to avoid?
Common high FODMAP foods include onions, garlic, apples, pears, wheat, barley, milk, ice cream, beans, mushrooms, and many processed foods. Check product labels and this tool for specifics.
How long does the elimination phase last?
The elimination phase typically lasts 4-6 weeks. This gives your digestive system time to settle and allows you to identify which foods are actually triggering your symptoms.
Do I need to see a dietitian?
Yes, working with a registered dietitian trained in the low FODMAP diet is strongly recommended. They can guide you through each phase, ensure nutritional balance, and help identify your personal food triggers.
Is the low FODMAP diet permanent?
No. The low FODMAP diet is typically a short-term elimination tool. Most people eventually reintroduce foods and establish a personalized diet that includes a variety of foods they can tolerate.
Can I eat fruit on a low FODMAP diet?
Yes, but you need to choose low FODMAP fruits like bananas, blueberries, grapes, oranges, and strawberries. Avoid high FODMAP fruits like apples, pears, watermelon, and dried fruit.