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Understand what your gut is telling you.

Fodmap is a calm companion for the low-FODMAP method — check foods, log meals, and find your real triggers.

Start freeWhat are FODMAPs?
  • Usually OK
  • Small portions
  • !Avoid for now

What FODMAPs actually are

Certain carbs that ferment in the gut and pull water into the bowel — bloating, pain, gas for some people.

Not an allergy. Not forever restriction.

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Eat well. Feel better.

  • Wheat, onion & garlic

    (Fructans)

    • Wheat bread, pasta
    • Onion, garlic

  • Beans & lentils

    (GOS)

    • Kidney beans, chickpeas
    • Lentils, black beans

  • Milk sugar

    (Lactose)

    • Milk, soft cheese
    • Yogurt, ice cream

  • Fruit sugar

    (Excess fructose)

    • Apples, pears
    • Mango, honey

  • Stone-fruit sweetener

    (Sorbitol)

    • Peaches, plums
    • Apricots, cherries

  • Mushroom sweetener

    (Mannitol)

    • Mushrooms, cauliflower
    • Sweetened gums, mints

The method

Three phases. One clearer diet.

  1. 1

    Elimination

    (2–6 weeks)

    Temporarily reduce high-FODMAP foods to calm symptoms and create a clean baseline.

  2. 2

    Reintroduction

    Systematically test FODMAP groups to identify which ones trigger your symptoms.

  3. 3

    Personalization

    Build a flexible, balanced diet that fits your body and your life.

Elimination is a short experiment — not a forever diet.

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Educational — not medical advice.
Not a substitute for professional medical care.