FODMAPs—fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are carbohydrates that some people struggle to digest. Those with irritable bowel syndrome often feel relief when they limit high‑FODMAP foods. This calculator estimates your daily intake so you can identify problem areas.
Research suggests many IBS sufferers feel best when total daily FODMAP intake stays below about 15 grams. This tool sums the portions you enter for five food groups and compares the result with that threshold. The formula is simply .
FODMAP content varies widely across foods. A small serving of wheat or apples might contain more FODMAPs than a generous portion of carrots. For best accuracy, weigh or estimate the grams of each high‑FODMAP item you consume. Low‑FODMAP foods such as most meats, rice, and leafy greens can usually be ignored.
If your total stays under 10 grams, you’re likely in the safe zone. Between 10 and 20 grams may cause issues for sensitive individuals. Above 20 grams is typically considered high and could trigger abdominal pain or bloating. Use the score as a general guide rather than an absolute rule, since tolerance varies by person.
Eating low‑FODMAP doesn’t mean avoiding entire food groups. Many fruits like strawberries and pineapples are well tolerated in moderate amounts. Lactose‑free dairy and gluten‑free grains expand your options. Consider substituting lentils for higher‑FODMAP beans and replacing onions with scallions. Keeping a diary of symptoms alongside your scores helps pinpoint triggers.
If you’re newly diagnosed with IBS or unsure which foods bother you, consult a registered dietitian. An expert can help you reintroduce foods after the elimination phase and craft a diverse, nutritious diet. This calculator offers a quick snapshot but should not replace individualized advice.
Suppose breakfast includes a banana and 100 grams of yogurt, lunch contains 50 grams of wheat bread, and dinner features 100 grams of chickpeas. Plugging those amounts in yields a total of 20 grams—likely high enough to provoke symptoms. Swapping the wheat bread for rice crackers and reducing chickpeas to 40 grams could drop the score to about 12 grams, a more comfortable level for many.
Tracking FODMAPs may feel tedious at first, but it gets easier as you learn which foods fit your lifestyle. Over time, you may be able to liberalize your diet while keeping symptoms under control. Use this tool whenever you suspect your intake has crept upward or when experimenting with new recipes.
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