FODMAP food database
Starter version: the 15 foods used in reintroduction tests, assessed by hand from peer-reviewed literature and official composition data (USDA). Every rating shows its source (DOI) and confidence level — where data is missing we honestly show “unknown”. The base will grow to over 10,000 ingredients.
Lights are derived from FODMAP subgroup grams through portion thresholds from the literature (ruleset varney-2017.v1). Green boundaries come from the sources; the amber (1–2× the cutoff) and red (>2×) bands are an app estimate.
- Milk depends on portion · Lactose confidence: high
- Plain yogurt depends on portion · Lactose confidence: medium
- Honey depends on portion · Excess fructose confidence: medium
- Mango depends on portion · Excess fructose confidence: high
- Wheat pasta (cooked) depends on portion · Fructans confidence: high
- Whole grain bread depends on portion · Fructans, GOS confidence: medium
- Onion high FODMAP · Fructans confidence: high
- Garlic high FODMAP · Fructans confidence: high
- Canned chickpeas (rinsed) depends on portion · GOS confidence: medium
- Lentils (cooked) depends on portion · GOS confidence: high
- Apricot depends on portion · Sorbitol confidence: medium
- Button mushrooms depends on portion · Mannitol confidence: high
- Cauliflower depends on portion · Mannitol confidence: high
- Couscous high FODMAP · Fructans confidence: medium
- White rice (cooked) low FODMAP confidence: high
Find out what actually triggers you
Fodo runs the entire 3-phase FODMAP protocol — from elimination through testing every group to your personal tolerance profile.