Specialized Dietary Framework
Low FODMAP Diet
Managing digestive sensitivities
3 Nutrient Thresholds
Traffic light active
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Add foods from our nutritional database to evaluate their traffic light compliance for this framework.
Apple, Medium
Fruits1 medium apple (182g)
95 cal25 g carbs0.5 g protein
Banana, Medium
Fruits1 medium banana (118g)
105 cal27 g carbs1.3 g protein
White Bread
Grains1 slice (28g)
79 cal14.6 g carbs2.3 g protein
Brown Rice, Cooked
Grains1/2 cup (98g)
108 cal22 g carbs2.5 g protein
Chicken Breast, Grilled
Proteins3 oz (85g)
128 cal0 g carbs26 g protein
Salmon, Atlantic
Proteins3 oz (85g)
175 cal0 g carbs25 g protein
Broccoli, Steamed
Vegetables1/2 cup (78g)
22 cal4.3 g carbs2.3 g protein
Spinach, Raw
Vegetables1 cup (30g)
7 cal1.1 g carbs0.9 g protein
Milk, 2% Fat
Dairy1 cup (244g)
122 cal11.4 g carbs8.1 g protein
Greek Yogurt, Plain
Dairy6 oz (170g)
100 cal6 g carbs17 g protein
Avocado
Fats1/2 medium (68g)
114 cal6 g carbs1.5 g protein
Olive Oil
Fats1 tbsp (14g)
119 cal0 g carbs0 g protein
Almonds, Raw
Nuts & Seeds1 oz (23 nuts) (28g)
164 cal6.1 g carbs6 g protein
Quinoa, Cooked
Grains1/2 cup (92g)
111 cal19.7 g carbs4.1 g protein
Sweet Potato, Baked
Vegetables1 medium (128g)
112 cal26 g carbs2 g protein
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Low FODMAP Diet - Protocol Guide
Overview
The Low-FODMAP diet (pioneered by Monash University) is the leading dietary framework for identifying digestive sensitivities and promoting gastrointestinal comfort.
Key Principles
- Phase 1 (2-6 weeks): Structured exclusion of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols
- Phase 2: Systematic reintroduction of specific FODMAP groups to map individual sensitivities
- Phase 3: Long-term personalization maintaining maximum plant diversity with minimal discomfort
Food Guidelines
Recommended
- Rice, quinoa, and gluten-free oats
- Carrots, cucumbers, zucchini, and baby spinach
- Strawberries, oranges, and blueberries
- Fresh eggs, poultry, and fish
- Lactose-free dairy and firm tofu
- Garlic-infused olive oil
Limit
- Almonds (maximum 10 nuts per sitting)
- Canned lentils thoroughly rinsed (maximum 1/4 cup)
- Firm, unripe green bananas
Avoid
- Garlic and onions in all forms (rich in fructans)
- Wheat, rye, and barley
- Apples, pears, watermelon, and mangoes
- Standard lactose-rich dairy
- Dry unsoaked legumes
- Polyol sweeteners (xylitol, sorbitol, maltitol)
Practical Tips
- Garlic-infused olive oil is 100% low-FODMAP: fructans are water-soluble, not fat-soluble, giving full flavor with zero gut distress
- Do not keep Phase 1 strict elimination longer than 6 weeks to preserve bifidobacteria microbiome diversity
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.
Educational & Dietary Disclaimer
Nutritional calculations, nutrient thresholds, and traffic-light safety indicators shown for this framework are mathematical approximations for educational and dietary self-monitoring purposes. They do not constitute medical diagnosis or prescription dosing. Always consult with a qualified healthcare professional before making dietary or therapy changes.