FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that trigger IBS symptoms in sensitive individuals. This reference lets you quickly check FODMAP levels for 80+ common foods, search by name, or filter by category.
How to Use the FODMAP Food Checker
The low-FODMAP diet is a clinically validated approach for managing IBS symptoms. Developed at Monash University, it involves a 2-6 week elimination phase followed by systematic reintroduction to identify individual triggers. This reference tool helps you quickly look up foods during the elimination and reintroduction phases.
Understanding FODMAP Levels
Foods are classified as low, moderate, or high FODMAP. During strict elimination, stick to low-FODMAP foods only. Moderate foods may be tolerable in small portions for some individuals — this varies person to person. High-FODMAP foods are the primary targets for elimination and systematic testing.
Searching by Food
Type any food name in the search box to filter results. You can also filter by category (fruit, vegetables, grains, etc.) or by FODMAP level to quickly build a shopping list of safe foods or see which foods in a category to avoid.
The Reintroduction Phase
After 2-6 weeks of strict elimination, reintroduce one FODMAP group at a time every 3 days. Test one food challenge, wait for symptoms to settle, then test the next. Common groups to test: lactose (milk), fructose (apple juice), fructans (wheat), GOS (chickpeas), sorbitol (apples), mannitol (mushrooms). Keep a symptom diary throughout.
Portion Size Matters
Many foods are listed as moderate or even low FODMAP at specific serving sizes but become high FODMAP in larger amounts. Avocado is low-FODMAP at 1/8 of a fruit but high at 1/4. This is why working with a registered dietitian familiar with the Monash FODMAP app is valuable — they provide precise serving thresholds.
FAQ
Is this FODMAP checker free?
Yes, completely free with no signup required.
What does FODMAP stand for?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of short-chain carbohydrates that are poorly absorbed in the small intestine and fermented by gut bacteria, causing bloating, gas, cramping, and diarrhea in people with IBS or other functional gut disorders.
Which foods are highest in FODMAPs?
High-FODMAP foods include: wheat and rye (fructans), onions and garlic (fructans), apples, pears, and stone fruits (fructose/sorbitol), milk and soft cheese (lactose), beans and lentils (GOS), and mushrooms (polyols). The low-FODMAP diet temporarily removes these foods to identify triggers.
How long should I follow a low-FODMAP diet?
The low-FODMAP protocol has three phases: elimination (2-6 weeks of strict avoidance), reintroduction (testing one FODMAP group at a time, 1-2 weeks per group), and personalization (permanent diet based on your individual triggers). It's not meant as a permanent diet — most people can tolerate some FODMAPs after identifying their specific triggers.
Can I eat moderate FODMAP foods on a low-FODMAP diet?
During the strict elimination phase, moderate-FODMAP foods should generally be avoided or limited to small portions. Portion size matters significantly — a small amount of a moderate-FODMAP food may be tolerable while a large amount triggers symptoms. Work with a registered dietitian for precise portion guidance.
Is the low-FODMAP diet the same as gluten-free?
No — though they overlap. The low-FODMAP diet restricts fructans (found in wheat) rather than gluten specifically. Many celiacs and IBS sufferers avoid wheat for different reasons. Gluten-free bread is not automatically low-FODMAP (it may contain high-FODMAP ingredients like honey or apple), and low-FODMAP foods can contain gluten (e.g., spelt sourdough in small amounts).