Food & ingredient library
Check the food, the form and the portion.
Explore 20 practical food guides. Each explains what can change a low-FODMAP check, what a label can reveal and where uncertainty remains.
General food education only. Individual tolerance varies. These guides do not diagnose or treat IBS, SIBO or food intolerance.
20 guides
Is Bread Low FODMAP? Wheat, Sourdough and Gluten-Free Labels
Compare bread types without treating every sourdough or gluten-free loaf as interchangeable.
Read guide →Grains & staplesIs Pasta Low FODMAP? Wheat, Gluten-Free and Sauce Checks
Compare wheat, rice, corn and legume pasta, distinguish cooked from dry portions, and read sauce ingredients before judging the whole dish.
Read guide →Grains & staplesIs Rice Low FODMAP? Plain Rice, Seasoning and Mixed Dishes
Use plain rice as a starting point, then review stocks, sauces and other ingredients in the finished meal.
Read guide →Grains & staplesAre Oats Low FODMAP? Porridge, Overnight Oats and Bars
Compare oat forms and portions, then check what goes into porridge, overnight oats and packaged bars.
Read guide →Grains & staplesAre Chips Low FODMAP? Plain, Seasoned and Tortilla Chips
Read the potato or corn base, seasoning and dip separately. Includes a worked seasoned-chip label and questions for branded products.
Read guide →Fruit & produceIs Banana Low FODMAP? Ripeness and Portion Checks
See why a firm banana and a ripe banana should not be treated as the same food check.
Read guide →Fruit & produceIs Avocado Low FODMAP? Serving Size and Newer Testing
Use current avocado serving information and avoid older claims that name the wrong polyol.
Read guide →Fruit & produceIs Apple Low FODMAP? Fresh Fruit, Juice and Concentrate
Distinguish a fresh apple from apple juice and concentrate hidden in packaged foods.
Read guide →Dairy & alternativesIs Yogurt Low FODMAP? Lactose, Plant-Based and Flavoured Types
Check the yoghurt base, lactose, added fruit and sweeteners rather than assuming every tub has the same FODMAP profile.
Read guide →Dairy & alternativesIs Cheese Low FODMAP? Hard, Soft and Flavoured Cheese
Understand why cheeses differ in lactose and why dips, spreads and flavoured products need a full ingredient check.
Read guide →Dairy & alternativesIs Oat Milk Low FODMAP? Portions, Barista Blends and Labels
A splash and a full latte are different oat-milk servings. Check the carton, added fibers and the amount in your drink.
Read guide →Sauces & ingredientsIs Garlic Low FODMAP? Cloves, Powder and Hidden Sauces
Understand why garlic form matters, how it hides in prepared food, and why garlic-infused oil is a different check.
Read guide →Sauces & ingredientsIs Onion Low FODMAP? Bulbs, Stock and Green Tops
Review onion in sauces, stocks and seasonings, and distinguish the bulb from different plant parts used for flavour.
Read guide →Sauces & ingredientsIs Garlic-Infused Oil Low FODMAP? Oil vs Garlic Pieces
Distinguish infused oil from garlic pieces, powders and mixed dressings. Includes label examples and the limits of automated garlic matching.
Read guide →Sauces & ingredientsIs Honey Low FODMAP? Sweetener Amounts and Labels
Review honey as a fructose concern, especially when it appears in sauces, bars or drinks.
Read guide →Sauces & ingredientsIs Soy Sauce Low FODMAP? Wheat, Tamari and Sauce Blends
Understand why wheat on a soy-sauce label is not the same as wheat pasta, and check tamari, sweet sauces and marinades separately.
Read guide →Sauces & ingredientsIs Miso Low FODMAP? Paste, Soup and Dressing Checks
Separate miso paste from instant soup and dressings. Check added ingredients, recipe portions and what a label can actually tell you.
Read guide →Sauces & ingredientsIs Peanut Butter Low FODMAP? Plain Spreads and Added Ingredients
Compare plain peanut butter with flavored and protein spreads. See how added sweeteners, fibers and the rest of a snack change the check.
Read guide →Sauces & ingredientsAre Protein Bars Low FODMAP? Fiber, Whey and Sweetener Checks
Read a protein bar beyond its protein and sugar totals. Compare added fibers, polyols and protein ingredients with a worked label example.
Read guide →Sauces & ingredientsIs Coffee Low FODMAP? Plain Coffee, Milk and IBS Symptoms
Separate the FODMAP content of plain coffee from milk, syrups and possible non-FODMAP symptom triggers.
Read guide →Have a packaged food in front of you?
Copy its full ingredient list to review possible concerns. The checker cannot measure FODMAP amounts or confirm individual tolerance.
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