Is It Low FODMAP?
Calorie counter · Tools · Food index · Guides
Tool 001 · Food lookup + plate notes

Search any food.
Know your FODMAP
risk instantly.

120+ common foods rated Low, Moderate, or High. Portion notes. Track your day. Free to use.

Evidence-basedRatings from trusted FODMAP sources.
Portion notesUse serving context before changing meals.
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 high-FODMAP flag, banana for a lower-FODMAP option, or avocado for portion-sensitive guidance.
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Low
Low FODMAP
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Est. calories —
Plate impact —

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 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 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 bother 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.

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.

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 high-FODMAP 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 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.
Shopping help
Low FODMAP grocery list
Simple 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 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 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.
First-week bundle
Starter pack
Build a practical first-week kit from normal groceries and label-label-aware shortcuts.
Guidance method
How verdicts work
Serving-size caveats, source boundaries, and how corrections are handled.
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 →
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. Food indexAll food verdict pages. How verdicts workSources, caveats, corrections.
Low-FODMAP Pantry · Label Examples

The swaps worth understanding.

These examples show the kind of label and serving-size checks that make grocery planning easier. For the full shelf plan, open the pantry staples hub and label-reading checklist.

Sub for Garlic
Garlic-infused olive oil
All the flavor, none of the fructans. FODMAPs don't dissolve in oil.
Open garlic swaps →
Sub for Milk
Lactose-free milk
Fairlife, Lactaid — real dairy, lactose pre-broken. Simple pour.
Open food check →
Plant Milk
Almond milk (unsweetened)
Califia, Silk Unsweetened. Avoid "fiber-added" — that's inulin.
Open food check →
Sub for Wheat
Gluten-free bread
Schär, Canyon Bakehouse. Check the label — skip "inulin" / "chicory root."
Open food check →
Sub for Honey
Pure maple syrup
Grade A dark works. Skip "pancake syrup" — usually high-fructose corn syrup.
Open food check →
Grain Swap
Quinoa
Low FODMAP at 1-cup cooked. Bowls, sides, salads. Stash a 2lb bag.
Open food check →
Open the grocery list →
What this tool does not do

Food guidance is not medical care.

The tracker helps organize foods, portions, and simple meal-planning notes. It does not diagnose IBS, prescribe supplements, replace a clinician, or promise that a food will work for every person.

Methodology
How foods are classified
Serving size, ripeness, processing, and label ingredients can change the practical answer.
Read the method →
Label checks
Hidden ingredient traps
Garlic, onion, inulin, chicory root, lactose, wheat, and polyols can show up in packaged foods.
Open label guide →
Corrections
Report a food issue
If a verdict, serving note, or label example looks wrong, send the food name and source so it can be reviewed.
Contact the site →
Medical boundary.
Use the checker as an educational planning aid. If symptoms are persistent, severe, changing, or connected to a diagnosed condition, work with a qualified professional for personal medical decisions.
Free beginner path
Use the starter kit after checking your plate
Open a simple first-week path with grocery basics, meal patterns, label checks, and links back to the food lookup. Educational only; not medical advice.
Open starter kit →

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.
Educational food guidance. Affiliate links, when present on separate resource pages, do not affect food verdicts.

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.