Low-FODMAP Food Checker
Not sure if a food is low FODMAP? Search our database of common foods to instantly find out if it's low, moderate, or high FODMAP—with suggested serving sizes included.
Understanding FODMAP Levels
Low FODMAP
Generally considered low FODMAP at typical serving sizes.
Moderate FODMAP
May be tolerated in limited portions. Test during reintroduction.
High FODMAP
Avoid during elimination phase. Likely to trigger symptoms.
What Are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them, producing gas and drawing in water—leading to bloating, abdominal pain, diarrhea, and constipation in people with IBS.
Oligosaccharides (Fructans & GOS)
Found in garlic, onion, wheat, rye, legumes. Cannot be absorbed by anyone—quantity matters.
Disaccharides (Lactose)
Found in milk, yogurt, soft cheese, ice cream. Only problematic if you're lactose intolerant.
Monosaccharides (Excess Fructose)
Found in honey, apples, mangoes, high-fructose corn syrup. It's excess fructose over glucose that causes issues.
Polyols (Sorbitol & Mannitol)
Found in stone fruits, mushrooms, cauliflower, and artificial sweeteners like xylitol.
The low-FODMAP diet was developed by researchers at Monash University, and published studies report symptom improvement for many people with IBS who follow it with professional guidance. The official app is the gold-standard food reference — see what it includes in our Monash FODMAP app review.
Common Low-FODMAP Foods by Category
Quick reference of safe foods during the elimination phase. Always check portion sizes—some foods become high FODMAP in larger amounts.
🥬 Vegetables
Carrots, zucchini, bell peppers, spinach, green beans, bok choy, lettuce, cucumber, eggplant, potato, tomato, bean sprouts
🍓 Fruits
Strawberries, blueberries, grapes, oranges, kiwi, firm bananas, pineapple, cantaloupe, dragon fruit, passion fruit
🥩 Proteins
Chicken, beef, pork, fish, eggs, firm tofu, tempeh, shrimp, turkey, lamb (all plain, unprocessed)
🌾 Grains & Dairy
Rice, oats, quinoa, gluten-free bread, lactose-free milk, hard cheeses (cheddar, parmesan), almond milk, butter
⚠️ Understanding FODMAP Stacking
Even low-FODMAP foods can cause symptoms when eaten in large combined quantities. This is called FODMAP stacking—the cumulative effect of eating multiple foods containing small amounts of the same FODMAP type in one meal.
Tip: Spread your FODMAP intake across the day rather than loading one meal. Use our Recipe Converter to check the overall FODMAP load of a complete meal.
The 3 Phases of the Low-FODMAP Diet
The low-FODMAP diet is not meant to be followed forever. It's a structured, three-phase approach to identify your personal triggers.
Elimination Phase (2–6 weeks)
Remove all high-FODMAP foods. Use this food checker to identify safe options. Most people see significant improvement within 2–4 weeks.
Reintroduction Phase (6–8 weeks)
Systematically test one FODMAP group at a time. This tells you which FODMAPs you personally react to and at what quantities.
Personalization Phase (Long-term)
Enjoy a modified diet avoiding only your specific triggers. Most people can tolerate many FODMAPs in moderate amounts.
Common High-FODMAP Foods to Avoid
During the elimination phase, these foods should be avoided or limited. Use the checker above to search for specific foods.
🚫 Vegetables
Garlic, onion, cauliflower, asparagus, artichoke, mushrooms, celery, sweet corn
🚫 Fruits
Apples, pears, watermelon, mango, cherries, plums, peaches, dried fruit
🚫 Dairy
Regular milk, yogurt, soft cheese (ricotta, cottage), ice cream, cream cheese
🚫 Grains & Sweeteners
Wheat bread, pasta, couscous, honey, agave, high-fructose corn syrup, sugar-free gum
⚕️ Medical Disclaimer: This tool is for educational purposes only and should not replace professional medical advice. FODMAP levels vary by portion size and preparation method. Work with a FODMAP-trained dietitian for personalized guidance.
Frequently Asked Questions
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New to the Low-FODMAP Diet?
Learn everything about managing IBS with the FODMAP diet. Our comprehensive guides cover the elimination phase, reintroduction protocol, meal prep tips, and eating out strategies.