Turn an ingredient list into a clearer cooking decision.
Paste ingredients separated by commas. The checker matches each item independently so you can see what may need a portion check or a substitute.
chicken, rice, carrot, garlic, soy sauce
A useful answer in three simple steps.
- 1
Separate every ingredient with a comma.
- 2
Run the analysis to match each item independently.
- 3
Review low, moderate, high and unmatched results with their available serving context.
Answers built from a structured database.
The checker uses a structured database instead of a generic list of forbidden foods. It keeps the food match, serving guidance and associated FODMAP groups visible, but does not calculate the exact total FODMAP content of a dish.
Serving guidance and diet stages are interpreted with resources from Monash University and NIDDK. This tool provides educational information and does not diagnose IBS, SIBO or food intolerance.
Frequently asked questions
How can I check whether a recipe is low FODMAP?
Separate every ingredient, including sauces, marinades, spices and sweeteners. Review each match and then consider portions in the complete meal.
How should I format the ingredient list?
Use simple food names separated by commas, such as chicken, rice, carrot, garlic, soy sauce.
Why do plain proteins need context?
Plain proteins differ from marinated, breaded or sauced products. List added ingredients separately.
What does unmatched ingredient mean?
The tool did not find a sufficiently reliable match. Simplify the name, remove the brand or check components separately.
Is a recipe automatically low if every ingredient is low?
Not necessarily. Total portions, compound ingredients and combined FODMAP sources can change the meal context.