FODMAP Meal Analyzer
Add everything you're eating and see your total FODMAP load at a glance. Detects when the same category stacks up across multiple foods — the most common cause of symptoms even when each item seems "safe."
Your meal
Search above to add foods. Build your meal, breakfast, or full day — then check the FODMAP load below.
FODMAP Load
Add foods to see your FODMAP verdict
Your overall meal assessment will appear here once you add at least one food.
Why total FODMAP load matters more than individual foods
Many people with IBS make the mistake of checking each ingredient individually. But FODMAPs stack. Two foods that are low-to-medium FODMAP can combine to create a high-FODMAP meal — especially when they share the same category.
The classic example: a breakfast of oats (low FODMAP ✓), a banana (low ✓), almond milk (low ✓), and a drizzle of honey (high FODMAP ✗). The oats, banana, and almond milk are all fine on their own — but adding honey tips the whole meal into high territory. This analyzer flags exactly that.
Stacking in the same category is the real risk. If your meal contains 3 high-fructan foods (garlic, wheat bread, onion), those fructans add up in your gut even if you ate a "safe" serving of each one individually. The Monash University low-FODMAP diet accounts for this — their app and serving guidelines assume you're not doubling up on the same FODMAP type.
The 5 FODMAP categories
Fructans — Found in wheat, garlic, onion, rye, asparagus, and leeks. The most common FODMAP trigger. Fructans ferment rapidly in the colon and tend to produce a lot of gas and bloating.
Fructose (excess) — Found in honey, apples, pears, mango, and high-fructose corn syrup. The problem isn't fructose itself — it's excess fructose (more fructose than glucose in the food). This throws off absorption and causes osmotic diarrhea.
Lactose — Found in milk, soft cheeses, yogurt, and ice cream. Lactose intolerance (insufficient lactase enzyme) is distinct from IBS, but the two often co-occur, and lactose is a FODMAP trigger for many IBS patients.
GOS (galacto-oligosaccharides) — Found in legumes: chickpeas, lentils, kidney beans, black beans, cashews, and pistachios. GOS is completely indigestible in humans and ferments in the colon.
Polyols (sorbitol & mannitol) — Found in stone fruits (peaches, cherries, plums, apricots), mushrooms, cauliflower, and sugar-free products (sorbitol/xylitol/mannitol sweeteners). These sugar alcohols are poorly absorbed and pull water into the colon.
Tip: You don't have to avoid all FODMAPs forever. The low-FODMAP diet is a 2–6 week elimination protocol, followed by a structured reintroduction phase to identify your specific triggers. Most people with IBS are only sensitive to 1–2 FODMAP categories, not all 5.
Frequently asked questions
Why does the same food appear safe in one meal but cause symptoms in another?
Almost certainly because of FODMAP stacking. A serving of broccoli (medium fructans) might be fine with plain rice and chicken. But the same broccoli in a meal that also contains garlic, onion, and wheat pasta is now the 4th fructan source — and total fructan load far exceeds your tolerance threshold. It's not the broccoli that caused symptoms; it was the combination.
I'm only sensitive to one FODMAP type — do I still need to avoid all the others?
No. After completing the elimination and reintroduction phases of the low-FODMAP diet, most people discover they're only sensitive to 1–3 categories. Once you know your triggers (e.g. only fructans), you can eat freely from the other categories. The goal of the reintroduction phase is precisely this — personalizing the diet so you're not unnecessarily restricting foods you tolerate fine.
Can I eat more if I keep all my portions small?
Sometimes, but it's complicated. Serving size thresholds exist because FODMAPs dilute in a large meal and ferment more slowly. However, if you eat multiple small amounts of the same FODMAP category across a meal, the total gut exposure is still high. It's safer to avoid stacking the same category than to rely on small servings of multiple trigger foods.
What's the difference between this tool and the FODMAP Checker?
The FODMAP Checker is a lookup tool — you search one food at a time to check its rating and safe serving size. This Meal Analyzer is for building a complete meal or day's worth of eating and seeing how your choices interact. It specifically flags when the same FODMAP category appears multiple times — the stacking problem the checker can't show you.
Should I follow the low-FODMAP diet without a dietitian?
The elimination phase is straightforward enough to follow from published guidelines. However, the reintroduction phase — where you systematically test each FODMAP category to find your personal thresholds — is significantly easier and more accurate with a registered dietitian's guidance. Monash University also offers an official FODMAP app with more comprehensive food data than any free tool.