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Portion guide
FODMAP portion guide
Use this as the bridge between a yes-or-no lookup and the amount people actually put on a plate.
Use the portion tools
The practical portion map
Use these as starting points for planning. Personal tolerance can differ, but the pattern helps visitors avoid the most common portion mistakes.
| Food job | Easier starting point | Watch point | Useful swap |
|---|---|---|---|
| Fruit at breakfast | Firm banana, orange, kiwi, strawberries | Large blueberry or ripe banana servings | Fruit hub |
| Creamy fat | Eggs, hard cheese, olive oil | More avocado than planned | Avocado portion |
| Bread or pasta | Rice, potatoes, corn tortillas | Wheat bread or regular pasta | Grain hub |
| Dairy pour | Lactose-free milk | Regular milk by the cup | Dairy hub |
| Flavor base | Garlic-infused oil, chives | Garlic or onion pieces | Sauce swaps |
How to build a gentler plate
One watch item
If you include a portion-sensitive item, keep the rest of the meal simple.
No hidden alliums
Garlic and onion can hide in sauces, seasonings, broths, marinades, and packaged foods.
Track what happened
Use the calorie counter as a quick plate log, then note patterns with your clinician or dietitian.
Next useful clicks
These pages keep the visitor moving through practical answers instead of leaving them with a single yes or no.
Low FODMAP serving size checkerCheck whether the amount matters before you build the plate.
FODMAP portion guideUse practical cups, slices, grams, and common meal amounts.
Portion combination calculatorCheck whether a whole meal is getting heavy before you eat it.
Calorie counterTap common foods, track calories, and watch FODMAP risk together.
Food indexBrowse the A-Z lookup for the next food question.
How verdicts workRead the source boundaries and safety notes.
Helpful product paths
Product links are optional. The main value is the free lookup and planning tools.
Pantry swapsLow FODMAP products on AmazonUse label-aware swaps for garlic, onion, lactose, wheat, and sweeteners.
Plain guideBelly Reset on GumroadA short practical PDF for planning meals, tracking symptoms, and talking with a clinician.
Tracker pathOpen the calorie counterBuild a plate from real portions and see the rough calorie estimate.
Educational note FODMAP tolerance varies. Use this as a planning aid, not a diagnosis or treatment plan.