🌿 FODMAP food list
Is it low FODMAP?
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Every ingredient below is rated Safe, Caution, or Avoid — based on Monash University research. Click any ingredient for the full breakdown: why it's rated that way, what portion is safe, and what to use instead.
What is FODMAP — and why does it matter for IBS?
FODMAP is an acronym for a group of short-chain carbohydrates that are poorly absorbed in the small intestine. For people with IBS, these unabsorbed carbohydrates travel to the large intestine where gut bacteria ferment them — causing gas, bloating, cramping, and changed bowel habits.
The low-FODMAP diet — developed by Monash University in Melbourne — helps people with IBS identify their personal trigger foods through an elimination and reintroduction protocol. Clinical trials show it reduces symptoms in 50–75% of people who follow it correctly.
This guide rates ingredients based on Monash University's FODMAP data. Serving size matters — many foods are low FODMAP in small amounts but become high FODMAP at larger portions. Where this applies, individual pages explain the threshold clearly.
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29+ low-FODMAP recipes — including NYT Classics adapted for IBS. Every ingredient checked.
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Type an ingredient and get a plain-English answer — Safe, Caution, or Avoid — with portion guidance.
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