Is garlic low FODMAP?

No — garlic is one of the highest-FODMAP foods. It's a major source of fructans, the #1 IBS trigger for most people. Use garlic-infused oil instead — FODMAPs don't dissolve in oil.

Is avocado low FODMAP?

Avocado is moderate. ⅛ of an avocado is safe; a full one is high in polyols (sorbitol) which can trigger IBS symptoms.

Is banana low FODMAP?

Firm/unripe yellow bananas are low FODMAP. Ripe (spotty) bananas climb into moderate due to higher fructans — limit to ⅓.

Is oat milk low FODMAP?

Standard oat milk is moderate-to-high in fructans. Lactose-free milk or unsweetened almond milk are safer choices.

Sophia Operator

FODMAP · v1.0 · Beta

Tool 001 · For IBS-Sensitive Guts

Is it low FODMAP?

Search 120+ common foods. Get an instant Low / Moderate / High read with safe-portion notes. Track your day. Free, no signup.

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        Search above to begin.

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Low

Low FODMAP

per serving

What are FODMAPs?

FODMAPs are short-chain carbohydrates that some people don't fully absorb. They ferment in the gut — pulling water, producing gas, and triggering IBS symptoms (bloating, cramps, diarrhea, urgency).

A low-FODMAP diet temporarily removes the high triggers so the gut can calm. After 2–6 weeks, foods are reintroduced one at a time to find personal thresholds. ~75% of IBS sufferers see clear symptom relief.

How to use it.

1. Search any food. See its FODMAP level and safe portion.

2. Tap ＋ Add to today to log it. Your day-verdict updates live.

3. Track patterns — note which "moderate" foods you can stack vs. ones that trigger you.

Not medical advice.
Categorizations are general, drawn from published clinical literature. Individual tolerance varies — work with a registered dietitian for personalized reintroductions. Sophia Operator is informational only.

Low-FODMAP Pantry · Curated Picks

The shortcuts we actually buy.

Real swaps you can order tonight. Affiliate links — Sophia Operator earns a small commission, costs you nothing.

Sub for Garlic

Garlic-infused olive oil

All the flavor, none of the fructans. FODMAPs don't dissolve in oil.

Buy on Amazon →

Sub for Milk

Lactose-free milk

Fairlife, Lactaid — real dairy, lactose pre-broken. Safe pour.

Buy on Amazon →

Plant Milk

Almond milk (unsweetened)

Califia, Silk Unsweetened. Avoid "fiber-added" — that's inulin.

Buy on Amazon →

Sub for Wheat

Gluten-free bread

Schär, Canyon Bakehouse. Check the label — skip "inulin" / "chicory root."

Buy on Amazon →

Sub for Honey

Pure maple syrup

Grade A dark works. Skip "pancake syrup" — usually high-fructose corn syrup.

Buy on Amazon →

Grain Swap

Quinoa

Low FODMAP at 1-cup cooked. Bowls, sides, salads. Stash a 2lb bag.

Buy on Amazon →

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