Track Your FODMAP Intake
Monitor and manage your digestive health with our comprehensive Low FODMAP Diet Calculator. Get personalized insights and track your progress.
Daily Intake
Week Summary
Today's Log
FODMAP Categories
Fermentable
Foods that ferment quickly in the gut
Oligosaccharides
Including fructans and galacto-oligosaccharides
Disaccharides
Primarily lactose in dairy products
Monosaccharides
Excess fructose in certain foods
Quick Tips for Success
Read Food Labels
Look for hidden FODMAPs in ingredient lists, especially additives like inulin, chicory root, and high-fructose corn syrup.
Portion Control
Some moderate FODMAP foods can be tolerated in small amounts. Use our calculator to help determine safe portions.
Timing Matters
Space out your FODMAP intake throughout the day rather than consuming multiple FODMAP-containing foods at once.
Keep a Food Diary
Track your food intake and symptoms to identify patterns and personal triggers beyond FODMAPs.
FODMAP Intake Calculator
Today's Summary
FODMAP Types Breakdown
Today's Meals
FODMAP Calculation Formula
The Low FODMAP Diet Calculator uses a point-based system to track your FODMAP intake throughout the day. Here's how it works:
FODMAP Point Assignment
- Low FODMAP foods: 0-1 points
- Moderate FODMAP foods: 2-3 points
- High FODMAP foods: 4-5 points
Points are assigned based on the concentration and type of FODMAPs present in a standard serving size.
Daily Limit Calculation
The recommended daily FODMAP intake limit is generally:
This limit helps manage symptoms while ensuring nutritional variety is maintained.
FODMAP Type Tracking
Our calculator breaks down your intake by specific FODMAP types:
Oligosaccharides
Fructans & GOS in wheat, onions, garlic, legumes
Disaccharides
Lactose in dairy products
Monosaccharides
Excess fructose in honey, apples, mangoes
Polyols
Sugar alcohols in stone fruits, artificial sweeteners
Formula in Practice
| Example Meal | Serving | FODMAP Level | Points |
|---|---|---|---|
| Gluten-free bread | 2 slices | Low | 1 |
| Eggs | 2 large | Low | 0 |
| Avocado | 1/8 whole | Moderate | 2 |
| Coffee with lactose-free milk | 1 cup | Low | 1 |
| Total Breakfast Points | 4 |
Important Note
This calculation system is a simplified model designed to help track FODMAP intake. Individual tolerance levels can vary significantly. We recommend using this calculator as a guide alongside professional dietary advice from a registered dietitian specializing in IBS and the Low FODMAP diet.
FODMAP Food Database
| Food | Category | Serving Size | FODMAP Level | FODMAP Type | Notes |
|---|---|---|---|---|---|
Reading Food Labels for FODMAPs
Understanding food labels is crucial for following a low FODMAP diet. Here's what to look for:
High FODMAP Ingredients to Watch For
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Sweeteners:
High-fructose corn syrup, honey, agave nectar, fruit juice concentrate
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Fibers:
Inulin, chicory root, FOS (fructo-oligosaccharides), GOS (galacto-oligosaccharides)
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Sugar Alcohols:
Sorbitol, mannitol, xylitol, maltitol, isomalt (often in sugar-free products)
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Other Ingredients:
Wheat, rye, barley, onion powder, garlic powder, apple/pear juice, dried fruit
Low FODMAP Alternatives to Look For
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Sweeteners:
Table sugar (sucrose), glucose, maple syrup (small amounts)
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Grains:
Rice, quinoa, gluten-free oats, corn, potato starch, tapioca
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Dairy Alternatives:
Lactose-free milk, almond milk, rice milk, hard aged cheeses
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Flavor Enhancers:
Garlic-infused oil, chives, spring onion greens (green part only), herbs, spices
Portion Size Matters
Many foods can be low FODMAP in small portions but become high FODMAP in larger amounts. Always check the recommended serving sizes in our database.
Understanding the Low FODMAP Diet
What are FODMAPs?
FODMAP is an acronym that stands for:
F - Fermentable
These carbohydrates are quickly fermented (broken down) by bacteria in the gut, producing gas and other byproducts.
O - Oligosaccharides
Includes fructans (found in wheat, onions, garlic) and galacto-oligosaccharides (in legumes, nuts).
D - Disaccharides
Primarily lactose, which is found in dairy products like milk, soft cheeses, and yogurt.
M - Monosaccharides
Refers to excess fructose found in honey, certain fruits (apples, mangoes), and high-fructose corn syrup.
P - Polyols
Sugar alcohols like sorbitol and mannitol found in some fruits (stone fruits) and vegetables (cauliflower, mushrooms), as well as in artificial sweeteners.
These short-chain carbohydrates are poorly absorbed in the small intestine and can trigger digestive symptoms in people with irritable bowel syndrome (IBS) and other functional gut disorders.
Why Follow a Low FODMAP Diet?
The low FODMAP diet was developed by researchers at Monash University in Australia. It's designed to help manage symptoms of IBS and similar digestive disorders by reducing the intake of fermentable carbohydrates that can trigger symptoms.
Clinical studies have shown that following a low FODMAP diet can provide significant symptom relief for approximately 75% of people with IBS.
Common Symptoms Improved
- Abdominal pain
- Bloating
- Gas
- Diarrhea
- Constipation
The Three Phases of the Low FODMAP Diet
Restriction Phase
Strictly limit all high-FODMAP foods for 2-6 weeks to allow symptoms to improve and the gut to calm down.
Reintroduction Phase
Systematically reintroduce specific FODMAP groups to identify personal triggers and tolerance levels.
Personalization Phase
Develop a personalized long-term plan that includes as many foods as possible while managing symptoms.
Professional Guidance
It's recommended to work with a registered dietitian who specializes in digestive health and the low FODMAP diet, especially during the reintroduction phase to ensure nutritional adequacy and proper interpretation of symptoms.
Common Misconceptions
Myth: The Low FODMAP Diet is Forever
Many people believe they need to eliminate high-FODMAP foods permanently.
Reality:
The diet is designed to be temporary. The goal is to identify specific triggers and eventually reintroduce as many foods as possible without triggering symptoms.
Myth: Low FODMAP = No FODMAPs
Some people try to eliminate all FODMAPs completely.
Reality:
FODMAPs are prebiotics that feed beneficial gut bacteria. The goal is to reduce them to a level that doesn't trigger symptoms, not eliminate them completely.
Myth: It's a Weight Loss Diet
Some confuse it with other restrictive diets aimed at weight loss.
Reality:
The low FODMAP diet is specifically designed to manage digestive symptoms, not for weight loss. It should be nutritionally balanced and adequate in calories.
Myth: All Fruits and Vegetables are Problematic
Some avoid produce altogether, fearing all plant foods are high in FODMAPs.
Reality:
Many fruits and vegetables are low in FODMAPs and can be enjoyed even during the restriction phase. Examples include strawberries, oranges, carrots, and zucchini.
Scientific Research on Low FODMAP Diet
Key Research Findings
Efficacy for IBS Symptoms
Multiple randomized controlled trials have shown that a low FODMAP diet can reduce abdominal pain, bloating, and altered bowel habits in 50-80% of IBS patients.
Comparison to Traditional Advice
Studies comparing the low FODMAP diet to traditional IBS dietary advice have found it to be more effective for overall symptom management in many patients.
Impact on Gut Microbiome
Research has shown that long-term strict FODMAP restriction may reduce beneficial gut bacteria, highlighting the importance of the reintroduction phase.
Beyond IBS
Emerging research suggests low FODMAP diets may benefit other conditions like inflammatory bowel disease (in remission), endometriosis, and non-celiac gluten sensitivity.
How FODMAPs Affect Digestion
Osmotic Effect
FODMAPs are poorly absorbed in the small intestine and are osmotically active, meaning they draw water into the intestinal lumen. This can contribute to diarrhea and altered stool consistency.
Rapid Fermentation
When FODMAPs reach the large intestine, they are rapidly fermented by gut bacteria, producing gases (hydrogen, carbon dioxide, and methane). This can lead to bloating, abdominal distension, and pain, especially in those with visceral hypersensitivity.
Gas Production Mechanism
Working with Healthcare Professionals
When to Consult a Professional
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Before starting:
To rule out other conditions like celiac disease, inflammatory bowel disease, or food allergies.
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For proper guidance:
A registered dietitian with experience in FODMAP management can ensure the diet is nutritionally balanced and provide personalized recommendations.
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During reintroduction:
To help interpret symptoms and develop a sustainable long-term eating plan.
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For special populations:
Including pregnant women, children, vegetarians/vegans, and those with multiple dietary restrictions or nutritional concerns.