FODMAP Food Checker
Search 70+ cooking ingredients for their FODMAP level and safe serving size. Based on Monash University research data.
What are FODMAPs?
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 they reach the large intestine, gut bacteria ferment them, causing bloating, gas, and abdominal pain in people with IBS.
The 5 FODMAP types
| Type | Examples | Found in |
|---|---|---|
| Fructans (Oligosaccharides) | Inulin, FOS | Wheat, garlic, onion, asparagus, leek |
| GOS (Oligosaccharides) | Galacto-oligosaccharides | Legumes, chickpeas, lentils, cashews |
| Lactose (Disaccharide) | Milk sugar | Milk, yogurt, soft cheeses, ice cream |
| Excess Fructose (Monosaccharide) | Free fructose | Honey, apples, pears, mango, HFCS |
| Polyols | Sorbitol, mannitol | Stone fruits, mushrooms, cauliflower, sugar-free gum |
Serving size is key
Many foods are only high FODMAP above a certain amount. For example, canned chickpeas are low FODMAP at ¼ cup (42g) but high FODMAP at larger servings. This is why the "medium" category exists — these foods are safe at the listed serving but problematic in larger amounts. Always check your total FODMAP load across a meal, not just individual ingredients.
Practical cooking tips
Use garlic-infused oil: FODMAPs are water-soluble, not oil-soluble. Frying garlic cloves in oil and then removing the garlic leaves a flavourful low-FODMAP oil — the fructans stay behind in the garlic, not the oil.
Use the green part of spring onions: The white bulb of spring onions (scallions) is high in fructans. The green tops are low FODMAP and can be used freely.
Canned legumes vs. dried: Canned and rinsed chickpeas and lentils are lower FODMAP than home-cooked dried legumes, because some of the GOS leaches into the canning liquid which is drained away.
Sourdough bread: Traditional long-fermented sourdough (especially spelt sourdough) is often tolerated because fermentation reduces fructan content significantly.
⚕️ Medical note: The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian. This tool is based on the Monash University 3-Step FODMAP Diet guide (2025) and does not constitute medical advice. The Monash FODMAP app is the most comprehensive and up-to-date resource.
Frequently Asked Questions
Is garlic low FODMAP?
No — garlic is one of the highest FODMAP ingredients, even in small amounts. It is very high in fructans. However, garlic-infused oil is low FODMAP because fructans are water-soluble and don't transfer into the oil when garlic is fried and then removed.
Can I eat onion on a low-FODMAP diet?
Regular onions (white, brown, red) are high FODMAP in all amounts and should be avoided. Spring onion / scallion green tops are low FODMAP and can be used as a substitute for onion flavour. Chives are also low FODMAP.
Is wheat flour high FODMAP?
Yes — regular wheat flour is high in fructans. For low-FODMAP baking, use rice flour, oat flour, buckwheat flour, or gluten-free plain flour blends. Interestingly, gluten itself is not a FODMAP — the problem with wheat is the fructans, not the gluten.
Is oat milk low FODMAP?
Oat milk is medium FODMAP — a small amount (30ml) is usually tolerated, but a full glass is not. Lactose-free dairy milk, almond milk (up to 1 cup), and rice milk are better low-FODMAP alternatives for cooking.
Can I eat chickpeas on a low-FODMAP diet?
Yes, in small amounts. Canned and well-rinsed chickpeas are low FODMAP at ¼ cup (42g). Larger servings become medium to high FODMAP. Dried home-cooked chickpeas are higher in GOS than canned versions at equivalent weights.
Is honey low FODMAP?
No — honey is high in excess fructose and should be avoided on a low-FODMAP diet. Maple syrup is the go-to low-FODMAP sweetener substitute. White and brown cane sugar are also low FODMAP.