Check a food

What the three answers mean

A starting point, with room for your own experience.

• Usually OK

  Fine for most people at normal serving sizes. A good staple.

  Sometimes written as Low FODMAP.

• Small portions

  Often fine in a small serving, rough in a big one. Watch the amount.

  Sometimes written as Moderate FODMAP.

• Avoid for now

  Skip this during elimination. You'll test it properly later.

  Sometimes written as High FODMAP.

• Onion (all: red, white, brown, Spanish, shallot)Avoid for now
  Spring onion (green tops only)Usually OK
• GarlicAvoid for now
  Garlic-infused oilUsually OK
• Wheat bread (2 slices typical)Avoid for now
  Sourdough spelt bread (traditional)Usually OK