Is It Low FODMAP?
FODMAP Checker · IBS food guides

Find
FODMAP
friendly
foods fast.

Search common foods, check portion notes, and use beginner guides for educational low-FODMAP meal planning. This tool does not diagnose IBS or replace personal medical care.

Quick answer

Use IsItFODMAP to search a food, check the portion note, and move to a gentler swap or meal idea before changing your whole diet. Direct answers are educational only, not medical advice. Individual tolerance varies by person, serving size, preparation, and total meal.

Search foodsServing checkerGrocery listMeal planMethodology
Educational guidanceCommonly referenced low-FODMAP principles.
Serving-size notesPortion guidance depends on context.
Track your dayLog foods and compare personal patterns.
Private & freeNo signup. Your data stays yours.
Search above to begin
Your verdict card lights up instantly.
Try garlic for a higher-FODMAP flag, banana for a lower-FODMAP option, or avocado for portion-sensitive guidance.
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Low
Low FODMAP
per serving
Est. calories —
Plate impact —

Calories are rough estimates for the listed portion. Use them for planning, not medical nutrition advice.

FODMAP day risk
No foods yet
Low: 0
Mod: 0
High: 0
Unk: 0
Educational use only · FODMAP tolerance varies by person · not medical advice

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 affecting personal tolerance (bloating, cramps, diarrhea, urgency).

A low-FODMAP diet is usually a temporary, structured process: reduce higher-FODMAP foods, then reintroduce foods one at a time to learn personal thresholds. Work with a clinician or registered dietitian if symptoms are persistent, severe, or changing.

How to use it.

1. Search any food. See its FODMAP level and serving-size note.

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

3. Track patterns — note which "moderate" foods you tolerate together vs. ones that bother you.

Educational use only.
FODMAP tolerance varies by person. This is not medical advice. For personalized IBS or digestive-health guidance, consult a clinician or registered dietitian.
How this checker works

Search, read the serving note, then plan the plate.

Each result gives a general Low, Moderate, or High FODMAP signal plus the portion context that makes the answer usable. Foods can vary by ripeness, processing, brand, recipe, and total serving.

Read the food guidance method

Start here

Beginner guides before product research.

Start with the diet guide, grocery list, meal plan, label-reading guide, and substitution pages. They explain the food decisions before any optional shopping step.

Open the beginner guide · Read labels

What this site does not do

It does not diagnose IBS, replace a clinician, guarantee a food is safe for everyone, or make medical decisions. Serving tolerance varies. Work with a qualified professional for personal medical needs.

Corrections and updates

Food guidance can change. If you spot a mismatch, send the food, serving, source, and suggested correction to hi@isitfodmap.com.

Fresh vegetables and herbs on a kitchen counter for low-FODMAP meal planning
Meal ideas

Build a simple plate.

Browse low-FODMAP breakfast, lunch, dinner, snack, dairy-free, and symptom-aware meal templates with linked ingredient checks.
IBS Food Guides

Start with the guides people need most.

Simple next steps for the questions people ask every day: what to buy, what to eat, and which high-FODMAP foods to check first.

Tool hub
Low FODMAP tools
Food checker, calorie counter, swaps, restaurants, meal planner, grocery list, community questions, and specialists.
Start here
Low FODMAP diet for IBS
A plain-English pillar guide that connects the lookup, grocery list, meal plan, and high-FODMAP checks.
Serving-size answer
Serving size checker
Exact portion pages for avocado, garlic, onion, pasta, milk, fruit, beans, and common plate traps.
Portion planning
FODMAP portion guide
Cups, slices, pours, fruit servings, dairy swaps, and meal-building rules in plain language.
Meal check
Portion combination calculator
A free meal checker that flags when too many watch items or high-risk ingredients land together.
Eating out
Restaurant guides
Starbucks, Chipotle, Chick-fil-A, McDonald's, Subway, Taco Bell, and more with IBS ordering checks.
Shopping help
Low FODMAP grocery list
Simple proteins, grains, produce, pantry swaps, and first foods to skip.
Meal planning
Low FODMAP meal plan
Starter breakfast, lunch, dinner, snacks, and simple plate tracking.
Real planner
My IBS meal planner
Build a private 7-day plan with calories, FODMAP risk counts, notes, copy, and print.
Recipe ideas
Low-FODMAP recipes
Breakfast, lunch, dinner, and snack templates with ingredients linked back to food lookups.
Ingredient swaps
Low-FODMAP substitutions
Swap garlic, onion, dairy, wheat, fruit, sauces, snacks, and baking issues into recipe-ready alternatives.
Fast swap tool
Ingredient swap finder
Search the ingredient you need to replace, filter by cooking job, and move straight into recipes, meal ideas, and food checks.
High-FODMAP checks
High-FODMAP foods
The common high-FODMAP ingredients to check first, with gentler swaps.
Pantry system
Low-FODMAP pantry staples
A collection-style shopping hub built around real meal jobs, not a random product shelf.
Label trap tool
Low FODMAP label trap checker
Paste a package label and flag common watch words like garlic, onion, inulin, honey, lactose, and polyols.
Label reading
Hidden high-FODMAP checklist
Garlic, onion, inulin, lactose, wheat, polyols, and serving-size traps made scannable.
Snack shelf
Low-FODMAP snacks
Work, travel, late-night, and rescue snacks with label traps called out.
Flavor system
Sauces & condiments
No-onion, no-garlic flavor paths for bowls, salads, pasta, and quick dinners.
Prep plan
Low-FODMAP meal prep
Repeatable meals that make symptoms, portions, and calories easier to read.
Shopping path
Low-FODMAP shopping list
A meal-job shopping path for breakfast, lunch, dinner, snacks, and sauces.
Community questions
IBS community questions
Static, moderated questions with private notes and clear medical boundaries.
First-week bundle
Starter pack
Build a practical first-week kit from normal groceries and label-label-aware shortcuts.
Free starter kit
7-day low-FODMAP starter path
A grocery base, simple day patterns, food swaps, and links back to the live lookup.
Open kit →
Explore IsItFODMAP

Food guides, shopping help, and specialist support.

The top menu stays clean. The full set of crawlable category links lives here for deeper food checks, grocery planning, label reading, and professional support paths.

FruitsLow, moderate, and high fruit checks. VegetablesPortion-sensitive produce made scannable. GrainsRice, oats, pasta, bread, tortillas. Dairy & milkLactose, cheeses, plant milk options. ProteinsSimple proteins for daily plates. DrinksCoffee, tea, alcohol, kombucha. SweetenersHoney, maple, polyols, sugar. Pantry staplesShelf build, starter cart, swaps. Label readingHidden ingredient checks. SnacksWork, travel, rescue shelf. SaucesFlavor without hidden alliums. Meal prepRepeatable meals and portions. Shopping listBuild the cart by meal job. How verdicts workSources, caveats, corrections. SpecialistsDietitian, dietician, GI specialist, and support-business intake.

Get the free 7-day starter kit.

Grocery base, simple day patterns, food swaps, and new tools as they ship. One useful email, no spam.

Preview the starter kit · How foods are classified

You're on the list. Open the starter kit.

Beginner meal plan and grocery list

Need the fastest first-week path? Use the beginner low FODMAP meal plan and grocery list to connect meals, snacks, serving-size checks, and label reading before shopping.

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