The Fodlist® FODMAP Food Chart is a laminated, trifold reference card — 8″ × 11″ folded — covering 400+ foods with FODMAP classification, portion guidance, and food group categories, color-coded for instant use at home, at the grocery store, at restaurants, or anywhere food decisions happen. Every purchase includes a digital copy for added convenience.
Built using publicly available Monash University FODMAP research data and USDA nutritional databases. Designed for people following the Low FODMAP diet for IBS management. Not medical advice — always consult a qualified healthcare professional or registered dietitian.
Fodlist®
Complete FODMAP Food Chart — What to Eat & What to Avoid
Laminated · Trifold · 400+ foods
Highly rated on Amazon · 1,200+ verified reviews
Ships and sold by Amazon.com
The Problem This Chart Solves
The Low FODMAP diet is the most clinically supported dietary intervention for IBS — but it is also one of the most difficult to follow without the right reference. Most people starting the elimination phase spend hours checking individual foods in apps, second-guessing portion sizes, and wondering whether hidden ingredients in packaged foods are safe.
The result is anxiety, inconsistency, and an elimination phase that never delivers a clean baseline — making it impossible to identify true triggers during reintroduction.
The Fodlist FODMAP Chart fixes that. It puts 400+ foods with their FODMAP classification and portion guidance on one laminated card — organized by food group, color-coded for instant decisions, and durable enough to stay on the fridge for the full 2–6 week elimination phase and beyond. For a complete step-by-step guide to the Low FODMAP protocol including elimination, reintroduction, and personalization, see the Fodlist FODMAP Food Chart Guide.
Who This Chart Is For
- People newly diagnosed with IBS starting the Low FODMAP elimination phase
- Anyone who has tried Low FODMAP before but struggled with inconsistency or hidden triggers
- People with chronic bloating, gas, or abdominal discomfort looking for a structured food reference
- Caregivers and family members preparing Low FODMAP meals on behalf of someone with IBS
- Dietitians and healthcare educators looking for a clear patient reference tool
Exactly What to Eat. Any Time. Any Where.
Most FODMAP guides give you a list. The Fodlist® FODMAP Chart gives you answers — FODMAP status, portion guidance, and food group categories for 400+ foods, color-coded so you can identify safe choices at a glance, and laminated to last for years.
No more searching apps before every meal. No more guessing whether that fruit is safe or which grain won’t trigger symptoms. Everything you need to know about what to eat on a Low FODMAP eating plan is on one card — compact enough to carry in a bag, durable enough to wipe clean in the kitchen, and detailed enough to answer almost any food question on the spot.
For a free printable version covering the most common FODMAP foods, see the Fodlist free printable FODMAP food chart PDF.
What Are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — a group of fermentable carbohydrates that are poorly absorbed in some people, causing digestive discomfort including bloating, gas, abdominal pain, and irregular bowel habits. The Low FODMAP approach was developed through research at Monash University, which introduced standardized food testing for FODMAP content.
| FODMAP Type | Found In |
|---|---|
| Oligosaccharides (fructans, GOS) | Wheat, onion, garlic, legumes |
| Disaccharides (lactose) | Milk, soft cheeses, yogurt |
| Monosaccharides (excess fructose) | Apples, pears, mango, honey |
| Polyols (sorbitol, mannitol) | Stone fruits, cauliflower, artificial sweeteners |
What’s on the Chart
The chart is a trifold laminated card that folds to a compact 8″ × 11″ — easy to carry in a bag, store in a kitchen drawer, or take to the grocery store. When unfolded it opens to a full three-panel reference surface. Every food entry is organized for fast, confident decision-making:
| Data Point | What It Tells You |
|---|---|
| Food name | Exactly which food — no ambiguity |
| FODMAP classification | Safe, moderate, or avoid — color-coded for instant recognition |
| Portion guidance | Context on serving sizes where FODMAP level changes with quantity |
| Food group category | Vegetables, fruits, proteins, grains, dairy, fats — clearly organized |
Foods are color-coded by FODMAP level so you can identify safe choices at a glance without reading every row — essential when shopping or cooking under time pressure.
400+ Foods Across Every Food Group
Most laminated food charts cover 50–100 foods. The Fodlist® FODMAP Chart covers 400+ foods across all major food groups — making it one of the most comprehensive Low FODMAP reference charts available in portable, laminated format.
| Food Group | Examples Covered |
|---|---|
| 🥦 Vegetables | Spinach, carrots, zucchini, bell peppers, broccoli, bok choy, and more |
| 🍓 Fruits | Strawberries, blueberries, kiwi, oranges, grapes, banana, and more |
| 🥚 Proteins | Eggs, chicken, salmon, tofu, tuna, sardines, and more |
| 🍚 Grains & Starches | Rice, oats, quinoa, gluten-free bread, corn tortillas, and more |
| 🧀 Dairy & Alternatives | Lactose-free milk, hard cheeses, almond milk, Greek yogurt, and more |
| 🥑 Fats & Nuts | Olive oil, walnuts, chia seeds, macadamias, pumpkin seeds, and more |
| 🫒 Oils & Condiments | Garlic-infused oil, maple syrup, mustard, soy sauce, and more |
How People Use It Every Day
🏠 On the fridge — and everywhere else
The trifold laminated format means it is equally at home on the fridge, folded in a kitchen drawer, tucked in a handbag, slipped into a grocery bag, or placed on a restaurant table. Laminated for durability, folds to a compact 8″ × 11″ for easy carrying, and opens to a full three-panel reference whenever you need it. Every purchase also includes a digital copy — so you always have access on your phone when the physical chart isn’t with you. Wherever food decisions happen — this chart can be there.
🛒 At the grocery store
Fold it down and carry it in your bag or cart. When you’re unsure whether that fruit is safe at a normal serving size, or whether garlic is in the sauce — the answer is right there.
🍽️ Meal planning
Use it at the table to build a week of Low FODMAP meals. Compare similar foods, check portion thresholds, and organize your shopping list without switching between apps or browser tabs. For a complete guide to starting and managing the Low FODMAP diet, see the Fodlist Low FODMAP Beginner’s Guide.
🧺 Elimination phase support
During the elimination phase of the Low FODMAP protocol, knowing exactly what to eat and what to avoid removes one of the most stressful parts — the guesswork. Keep this chart close for the full 2–6 weeks.
📚 Nutrition education
Used in classrooms, dietitian practices, and wellness coaching sessions to teach Low FODMAP concepts in a clear, accessible format.
Built on Published Research Data
Every FODMAP classification and portion guidance note on the Fodlist® FODMAP Chart is drawn from publicly available research data:
- Monash University FODMAP Research — the global authority on Low FODMAP dietary guidance and food testing, whose published data is used by dietitians and clinicians worldwide as the primary FODMAP reference standard
- USDA FoodData Central — U.S. Department of Agriculture’s comprehensive public nutritional reference database
FODMAP classifications are for general reference — individual tolerance levels may vary based on portion size, preparation method, food combinations, and personal sensitivity. For the most precise, lab-tested serving thresholds, refer to Monash University’s published FODMAP data.
Important: Fodlist is an independent brand. It is not affiliated with, endorsed by, or sponsored by Monash University, the USDA, or any other institution. This product is for informational reference only and is not medical advice.
Product Specifications
| Specification | Detail |
|---|---|
| Format | Trifold laminated chart |
| Size (folded) | 8″ × 11″ — compact enough for a bag, kitchen drawer, or purse |
| Material | Durable laminated card — water-resistant, wipe-clean surface |
| Foods covered | 400+ foods across 7 food groups |
| Data per food | FODMAP classification, portion guidance, food group category |
| Color coding | Yes — by FODMAP level (safe, moderate, avoid) |
| Includes | Laminated physical chart + digital copy for convenient on-the-go access |
| Brand | Fodlist® (US Registered Trademark, est. 2021) |
| Available on | Amazon.com (ships and sold by Amazon) |
What Customers Say
“These items are not only remarkably durable, but they also make reading effortless. They are an invaluable investment that transforms shopping into a seamless and enjoyable experience.”
⭐⭐⭐⭐⭐ Verified Purchase · Amazon
“Finally something I can take to the grocery store without pulling out my phone every five minutes. Clear, well-organized, and exactly what I needed for my elimination phase.”
⭐⭐⭐⭐⭐ Verified Purchase · Amazon
“I’ve been following a Low FODMAP diet for months and this chart has been on my fridge the entire time. It’s the clearest reference I’ve found — worth every penny.”
⭐⭐⭐⭐⭐ Verified Purchase · Amazon
Ready to know exactly what to eat on your Low FODMAP plan?
Ships and sold by Amazon.com · Fodlist® Official Store
Frequently Asked Questions
What is the Fodlist FODMAP Chart?
It is a laminated, trifold reference card showing FODMAP classification, portion guidance, and food group categories for 400+ foods. It folds to 8″ × 11″ for portable use anywhere. Every purchase includes a digital copy for on-the-go access. It is designed as a practical daily reference for people following a Low FODMAP eating plan — not a medical or diagnostic tool.
How many foods are on the chart?
400+ foods across all major food groups — vegetables, fruits, proteins, grains, dairy alternatives, healthy fats, oils, and condiments. It is one of the most comprehensive Low FODMAP food charts available in laminated format.
What data is on the chart?
Each food entry shows FODMAP classification (safe, moderate, avoid), portion guidance context, and food group category. Foods are color-coded for instant visual reference — no need to read every row.
What size is it?
The chart folds to a compact 8″ × 11″ — easy to carry in a bag, store in a kitchen drawer, or take to the grocery store. When unfolded it opens to a full three-panel reference surface. The laminated material is water-resistant and easy to clean.
Does the chart include a digital copy?
Yes. Every purchase of the Fodlist FODMAP Chart includes a digital copy for added convenience — so you always have access on your phone or device when the physical chart is not with you.
Is this a meal plan or medical advice?
No. The Fodlist FODMAP Chart is a reference tool for food comparison and meal planning. It is not a personalized meal plan, prescribed diet, or medical advice. Always consult your doctor or a registered dietitian familiar with the Low FODMAP protocol for personalized guidance.
Are the FODMAP classifications exact?
FODMAP classifications are intended for general reference and comparison. Individual tolerance levels may vary based on portion size, preparation method, food combinations, and personal sensitivity. For the most precise, lab-tested serving thresholds, refer to Monash University’s published FODMAP data.
Is there a free version I can try first?
Yes. The Fodlist free printable FODMAP food chart PDF covers the most common Low FODMAP foods with classifications and portion notes — available to download at no cost, no signup required. The laminated chart covers 400+ foods and is the permanent portable reference version.
Where can I buy it?
The Fodlist FODMAP Chart is available on Amazon through the official Fodlist brand store. Buy it here on Amazon →
Other Resources
- Monash University — About FODMAPs and IBS: The Science Behind the Diet
- Monash University — Starting the Low FODMAP Diet
- Halmos et al. (2014) — A Diet Low in FODMAPs Reduces Symptoms of IBS (PubMed)
- British Dietetic Association — Low FODMAP Diet: Food Fact Sheet
- American College of Gastroenterology — Low FODMAP Diet Patient Resources
- USDA FoodData Central — Food Composition Database
About Fodlist®
Fodlist makes it easier than ever to follow your diet with clear, practical, and research-backed food charts, meal plans, and guides tailored to your needs at every stage of your journey.
Educational Disclaimer
The Fodlist® FODMAP Chart is for informational and educational reference purposes only. It is not medical advice and does not replace the guidance of a qualified healthcare professional or registered dietitian. FODMAP classifications are approximate and may vary based on portion size, preparation method, food combinations, and individual sensitivity. Fodlist is an independent brand not affiliated with, endorsed by, or sponsored by Monash University, the USDA, or any other institution.
