Is there a low FODMAP calorie counter for IBS?
Yes. This tool lets you add foods to today's plate, estimate rough calories, and see Low, Moderate, or High FODMAP risk at the same time.
Is It Low FODMAP?
Tool 001 · For IBS-sensitive guts
Search any food.
Know your FODMAP
risk instantly.
120+ common foods rated Low, Moderate, or High. Safe-portion notes. Track your day. Free to use.
Evidence-basedRatings from trusted FODMAP sources.
Portion note notesKnow how much is right for you.
Track your dayLog foods and spot your triggers.
Private & freeNo signup. Your data stays yours.
Search above to begin
Your verdict card lights up instantly.
Try garlic for a high-risk trigger, banana for a low-FODMAP lower-risk option, or avocado for portion-sensitive guidance.
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Low
Low FODMAP
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Est. calories
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Plate impact
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Calories are rough estimates for the listed portion. Use them for planning, not medical nutrition advice.
Sources · published FODMAP guidance · peer-reviewed clinical literature
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 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 portion 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 trigger you.
Not medical advice.
Categorizations are general, drawn from published clinical literature. Individual tolerance varies — work with a registered dietitian for personalized reintroductions. This tool is informational only.
Categorizations are general, drawn from published clinical literature. Individual tolerance varies — work with a registered dietitian for personalized reintroductions. This tool is informational only.
Why do serving sizes matter?
Many foods change FODMAP risk by portion. Tracking the serving size is more useful than a simple yes-or-no food list because it matches the amount you actually plan to eat.
Can I use this for meal planning?
Use it to sketch a gentler plate before shopping, cooking, or ordering. It is educational and does not replace guidance from a clinician or registered dietitian.
What should I check first?
Start with common serving-size traps: garlic, onion, wheat bread, regular pasta, milk, yogurt, avocado, beans, chickpeas, lentils, and larger fruit portions.
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 trigger foods to check first.
Start here
Low FODMAP diet for IBS
A plain-English pillar guide that connects the lookup, grocery list, meal plan, and trigger 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.
Shopping help
Low FODMAP grocery list
Safe proteins, grains, produce, pantry swaps, and first foods to skip.
Tool hub
All low FODMAP tools
Open the food checker, swap finder, restaurant finder, meal planner, grocery tool, and community questions.
Meal planning
Low FODMAP meal plan
Starter breakfast, lunch, dinner, snacks, and simple plate tracking.
Trigger checks
IBS trigger foods
The common high-FODMAP triggers 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 reading
Hidden trigger 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.
First-week bundle
Starter pack
Build a practical first-week kit from normal groceries and label-safe shortcuts.
Product choices
Low-FODMAP products
Compare product categories by label risk, meal job, and first-week usefulness.
Free starter kit
7-day low-FODMAP starter path
A grocery base, simple day patterns, trigger swaps, and links back to the live lookup.
Browse by food type
Category hubs for faster answers.
Jump straight into fruits, vegetables, grains, dairy alternatives, drinks, sweeteners, and more without losing the food lookup.
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.
ProductsPackaged food checks.
How verdicts workSources, caveats, corrections.
Low-FODMAP Pantry · Curated Picks
The shortcuts we actually buy.
Real low-FODMAP swaps you can order tonight when you need a simpler option. For the full shelf plan, open the pantry staples hub and label-reading checklist.
Gut Support · Discuss With Your Clinician
When food rules aren't enough.
Six over-the-counter options people commonly ask about for digestive support. Not a replacement for your doctor's plan — use this as a conversation starter.
Talk to your doctor first.
Supplements are not FDA-approved IBS treatments. Some interact with prescriptions (e.g., psyllium with thyroid meds). Bring this list to your GP or GI before combining supplements.
Supplements are not FDA-approved IBS treatments. Some interact with prescriptions (e.g., psyllium with thyroid meds). Bring this list to your GP or GI before combining supplements.
Get the free 7-day starter kit.
Grocery base, simple day patterns, trigger 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.
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