IBS Management FODMAP Calculator
An educational tool to analyze FODMAP content in nuts, seeds, and dried fruits to manage IBS symptoms. Find safe portion sizes and understand your personal tolerance levels.
⚠️ IMPORTANT MEDICAL DISCLAIMER
This tool is for **informational purposes ONLY** and is **NOT a substitute for medical advice.** IBS is a medical condition that requires a proper diagnosis from a doctor. The low FODMAP diet is a complex, three-phase diagnostic tool that should **ONLY be undertaken with the guidance of a registered dietitian or a doctor specialized in digestive health** to avoid nutrient deficiencies and ensure it is followed correctly.
FODMAP Analysis Tool
Check Your Food’s FODMAP Level
Enter a food and portion size to see if it’s suitable for your IBS management plan
FODMAP Analysis Results
IBS Management Tip
FODMAP Guide for Nuts, Seeds & Dried Fruits
Low FODMAP Options
Moderate FODMAP
High FODMAP
Understanding the Low-FODMAP Diet
A gastroenterologist or registered dietitian would explain that FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine. For people with IBS, these can trigger symptoms like bloating, gas, pain, and diarrhea.
The 3 Phases of the Low FODMAP Diet
The low FODMAP diet is a temporary learning process, not a lifetime diet. It has three distinct phases:
- Elimination: For a short period (2-6 weeks), all high FODMAP foods are strictly avoided to calm symptoms.
- Reintroduction: Specific FODMAP groups are systematically reintroduced one by one to identify which ones are personal triggers and in what amounts.
- Personalization: A long-term, personalized diet is created that restricts only your identified trigger foods, allowing for the most varied and nutritious diet possible.
Understanding FODMAP Levels
Low FODMAP
Foods that are generally well-tolerated by most people with IBS. These can typically be consumed in the recommended serving sizes without triggering symptoms.
Moderate FODMAP
Foods that contain moderate amounts of FODMAPs. These may be tolerated in small amounts but could trigger symptoms in larger portions or when combined with other FODMAP foods.
High FODMAP
Foods that are high in fermentable carbohydrates and are most likely to trigger IBS symptoms. These are typically avoided during the elimination phase of a low FODMAP diet.
Important Note: FODMAP tolerance is highly individual. Some people may tolerate certain high FODMAP foods better than others. Work with a healthcare provider to determine your personal tolerance levels.
Frequently Asked Questions
Can I stay on the elimination phase forever?
No, this is strongly discouraged by medical professionals. The elimination phase is nutritionally restrictive and can negatively impact your gut microbiome over time. The goal is always to reintroduce foods and expand your diet to be as varied as possible while managing symptoms.
Why are cashews high FODMAP but peanuts are low?
Cashews are high in two types of FODMAPs: Fructans and Galacto-Oligosaccharides (GOS). Peanuts, being legumes, have a different carbohydrate profile and are naturally very low in all FODMAP types, making them a safer choice during the elimination phase.
I was told to eat more fiber, but it hurts my stomach. Why?
This is a common issue for people with IBS. The problem is often not fiber itself, but the *type* of fiber. Many high-fiber foods are also high in FODMAPs (like fructans in wheat). Focusing on low-FODMAP sources of fiber, like a small serving of walnuts or a tablespoon of chia seeds (soaked), can be a better strategy, but this should be discussed with a dietitian.
IMPORTANT: This tool is for informational purposes only and is not a substitute for professional medical advice. FODMAP tolerance is highly individual. Always work with a doctor or registered dietitian for IBS management.