Understanding the FODMAP Chart System

This comprehensive FODMAP chart uses a simple traffic light system to help you quickly identify which foods are safe for your low FODMAP diet. Based on research from Monash University, these visual guides make it easy to navigate food choices during both elimination and reintroduction phases.

The FODMAP chart system simplifies complex dietary information into actionable guidance. Green foods are safe in the listed portions, yellow foods require careful portion control, and red foods should be avoided during the elimination phase.

This visual approach to FODMAP management helps reduce decision fatigue and makes grocery shopping, meal planning, and dining out much more manageable. Use these charts alongside your symptom tracking to identify your personal tolerance patterns.

Vegetable FODMAP Chart

Vegetables form the foundation of a healthy diet. This chart categorizes over 50 vegetables by their FODMAP content:

Fruit FODMAP Chart

Fruits can be tricky due to their natural sugar content. This visual guide helps you choose wisely:

Protein FODMAP Chart

Most proteins are naturally low FODMAP, but preparation and additives can affect their status:

Grain & Starch FODMAP Chart

Grains provide essential energy and nutrients. This chart helps you choose FODMAP-friendly options:

Dairy & Alternative FODMAP Chart

Lactose content varies significantly among dairy products. This chart provides clear guidance:

Nuts & Seeds FODMAP Chart

Nuts and seeds are excellent sources of healthy fats, but portion control is essential:

How to Use This FODMAP Chart

During Elimination Phase

• Stick to green foods only in the specified portions
• Avoid all yellow and red foods completely
• Use for grocery shopping - take photos or print charts
• Reference during meal planning with your meal planner

During Reintroduction Phase

• Test yellow foods first in small amounts
• Gradually introduce red foods following the reintroduction protocol
• Track responses using your symptom tracker
• Create your personal chart based on tolerance levels

Creating Your Personal FODMAP Chart

After completing reintroduction, create your personalized chart by:

1. Starting with the base low FODMAP foods
2. Adding successfully tested moderate FODMAP foods
3. Including tolerated high FODMAP foods in safe portions
4. Noting any personal trigger foods or combinations
5. Updating based on ongoing experiences

Digital Tools for FODMAP Charts

While these visual charts are helpful, consider using digital tools for more detailed information:

• FODMAP Coach AI app for instant food lookups
• Portion calculators for accurate serving sizes
• Barcode scanners for packaged foods
• Meal planning integration with your recipe collection

Common FODMAP Chart Mistakes to Avoid

Mistake 1: Ignoring Portion Sizes

Problem: Eating large amounts of low FODMAP foods

Solution: Always respect listed portion sizes, even for green foods

Mistake 2: Combining Multiple Yellow Foods

Problem: FODMAP stacking from multiple moderate foods

Solution: Limit to one moderate FODMAP food per meal

Mistake 3: Not Updating Your Chart

Problem: Using outdated information

Solution: Regular updates based on new research and personal tolerance

Mistake 4: Forgetting About Ingredients

Problem: Hidden FODMAPs in processed foods

Solution: Always check ingredient lists, especially for onion and garlic

Mistake 5: Being Too Restrictive Long-term

Problem: Staying in elimination phase too long

Solution: Progress to reintroduction within 2-6 weeks

Printable FODMAP Chart Resources

For convenience, consider creating printable versions of these charts:

Kitchen Reference Chart

• Condensed version of all food categories
• Laminated for durability
• Posted in kitchen for easy reference
• Updated based on personal tolerances

Grocery Shopping Chart

• Organized by grocery store sections
• Includes specific brands when relevant
• Pocket-sized for easy carrying
• Integrated with shopping list

Restaurant Reference Chart

• Focus on commonly available foods
• Safe preparation methods
• Questions to ask servers
• Emergency backup options