Low-FODMAP Calculator - Identify Your Trigger Foods

Foods You Eat Regularly (select all that apply)

Select at least three foods to get a meaningful analysis

Your FODMAP Analysis

Low RiskModerate RiskHigh RiskVery High Risk

Low Risk

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Likely Triggers Found

high-FODMAP foods

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Categories Affected

FODMAP types

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Risk Score

out of 100

Your Likely FODMAP Triggers

Based on your symptoms and food diary, these foods are most likely contributing to your digestive issues:

Your Personalized Food Guide

Safe Foods (Low FODMAP)

Enjoy freely during elimination phase

Moderate Foods (Test Carefully)

Reintroduce one at a time during challenge phase

Avoid During Elimination

These are your likely triggers -- eliminate first

Your 3-Phase Elimination Guide

1

Phase 1: Elimination (2-6 weeks)

Remove all high-FODMAP foods from your diet. Stick to the green (safe) food list. Most people notice significant symptom improvement within 2-4 weeks.

Keep a daily symptom journal rating your discomfort from 1-10. This baseline helps you measure progress during reintroduction.

2

Phase 2: Reintroduction (6-8 weeks)

Reintroduce one FODMAP category at a time over 3 days, then wait 3 days before trying the next. This identifies your specific triggers.

Test one food from each FODMAP category: fructans (wheat), lactose (milk), fructose (honey), GOS (beans), polyols (stone fruits).

3

Phase 3: Personalization (ongoing)

Create your long-term diet based on your personal tolerance levels. Many people can reintroduce some high-FODMAP foods in moderate amounts.

You do not need to avoid all FODMAPs forever. Most people find they can tolerate certain categories better than others.

Understanding FODMAPs and Digestive Health

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols -- a collection of short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine. When these molecules reach the large intestine undigested, gut bacteria ferment them rapidly, producing gas and drawing water into the bowel. For most people, this process is harmless and even beneficial for gut microbiome health. However, for approximately 15-20 percent of the population -- particularly those with irritable bowel syndrome (IBS) -- this fermentation triggers uncomfortable symptoms including bloating, gas, abdominal cramps, diarrhea, and constipation.

The low-FODMAP diet, developed by researchers at Monash University in Australia, has become the gold standard for managing IBS symptoms. Clinical studies show that approximately 75 percent of IBS patients experience significant symptom improvement when following a structured low-FODMAP elimination and reintroduction protocol. The diet works not by permanently eliminating all FODMAPs, but by systematically identifying which specific FODMAP categories trigger symptoms in each individual. The five main FODMAP categories are fructans (found in garlic, onions, and wheat), lactose (found in dairy), excess fructose (found in honey, apples, and pears), GOS or galacto-oligosaccharides (found in beans and lentils), and polyols (found in stone fruits and artificial sweeteners).

The elimination phase typically lasts two to six weeks and involves removing all high-FODMAP foods simultaneously. During this period, people eat only from the low-FODMAP safe list, which still includes a wide variety of nutritious foods such as rice, oats, most meats and fish, eggs, lactose-free dairy products, carrots, zucchini, spinach, strawberries, blueberries, and oranges. The reintroduction phase follows, where one FODMAP category is tested at a time over three-day challenge periods with three-day washout periods in between. This systematic approach reveals individual tolerance thresholds, since many people react to only one or two FODMAP categories rather than all five.

It is important to emphasize that the low-FODMAP diet is not meant to be followed long-term in its full elimination form. Prolonged strict restriction can reduce beneficial gut bacteria diversity and lead to nutritional gaps. The goal is personalization: most people discover they can tolerate moderate amounts of several FODMAP categories while needing to limit only one or two specific triggers. Working with a registered dietitian experienced in the FODMAP approach is strongly recommended, as they can guide the elimination, reintroduction, and personalization phases while ensuring nutritional adequacy throughout the process. The Johns Hopkins Gastroenterology division and Monash University both provide regularly updated resources for patients and clinicians navigating the FODMAP protocol.

How to Use This Low-FODMAP Calculator

Select all digestive symptoms you experience regularly from the symptom checkboxes. This helps the calculator assess which FODMAP categories are most likely involved.
Check off all foods you eat on a regular basis from the food diary section. Be thorough -- selecting more foods gives a more accurate analysis of your potential triggers.
Click the Analyze My FODMAP Triggers button to generate your personalized results. The calculator cross-references your symptoms with your food choices.
Review your traffic light food guide: green foods are safe, yellow foods should be tested carefully, and red foods should be eliminated first during the elimination phase.
Follow the 3-phase elimination guide to systematically identify your personal triggers. Most people see improvement within 2-4 weeks of the elimination phase.

Frequently Asked Questions

What does FODMAP stand for?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are types of short-chain carbohydrates and sugar alcohols found in many common foods. They are poorly absorbed in the small intestine and are rapidly fermented by bacteria in the large intestine, which can cause gas, bloating, pain, and changes in bowel habits in sensitive individuals, particularly those with irritable bowel syndrome (IBS).

How long does the low-FODMAP elimination phase take?

The elimination phase typically lasts 2 to 6 weeks. Most people begin to notice symptom improvement within the first 2 to 4 weeks. If you see no improvement after 6 weeks of strict elimination, FODMAPs may not be the primary cause of your symptoms, and you should consult a gastroenterologist for further evaluation. It is important not to extend the elimination phase beyond 6 weeks without medical guidance.

Can I follow a low-FODMAP diet long term?

The strict elimination phase is not intended for long-term use. Prolonged restriction of all high-FODMAP foods can reduce beneficial gut bacteria diversity and potentially lead to nutritional deficiencies. The goal is to complete all three phases -- elimination, reintroduction, and personalization -- so that you end up with a modified diet that avoids only your specific triggers while including as many foods as possible. Most people find they can reintroduce several FODMAP categories in moderate amounts.

What is the difference between the five FODMAP categories?

The five categories are: (1) Fructans, found in garlic, onions, wheat, and rye -- these are chains of fructose molecules; (2) Lactose, the sugar in milk, yogurt, and soft cheeses; (3) Excess fructose, found when foods contain more fructose than glucose, such as in honey, apples, and pears; (4) GOS (galacto-oligosaccharides), found in beans, lentils, and chickpeas; and (5) Polyols, sugar alcohols found in stone fruits, mushrooms, cauliflower, and artificial sweeteners like sorbitol and mannitol. Each person typically reacts to one or two categories, not all five.

How accurate is this calculator compared to seeing a dietitian?

This calculator provides a helpful starting point by identifying likely FODMAP triggers based on your symptoms and regular food choices. However, it cannot replace the expertise of a registered dietitian specializing in digestive health. A dietitian can guide you through the reintroduction protocol, monitor for nutritional adequacy, adjust portion sizes for borderline foods, and address individual factors this calculator cannot assess. We recommend using this tool for initial awareness and then working with a healthcare professional for the full elimination and reintroduction process.

Are low-FODMAP foods always healthy?

Not necessarily. Low-FODMAP simply means a food is low in specific fermentable carbohydrates -- it does not automatically make it nutritious. For example, some processed foods may be low-FODMAP but high in sodium, sugar, or unhealthy fats. Conversely, many high-FODMAP foods like garlic, onions, beans, and certain fruits are highly nutritious and beneficial for gut health. The FODMAP diet is a therapeutic tool for symptom management, not a general healthy eating plan. Always focus on overall nutritional balance within your low-FODMAP framework.

What percentage of IBS patients improve on a low-FODMAP diet?

Research consistently shows that approximately 75 percent of people with IBS experience significant symptom improvement on a properly followed low-FODMAP diet. This figure comes from multiple clinical trials and systematic reviews, including research from Monash University, the original developers of the diet. The remaining 25 percent may have other contributing factors such as stress, small intestinal bacterial overgrowth (SIBO), bile acid malabsorption, or other gastrointestinal conditions that require different treatment approaches.

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