The FODMAP Diet Chart provides a printable PDF that helps individuals quickly identify foods that are low or high in FODMAPs, with a particular emphasis on avoiding high FODMAP foods like garlic and onions. These ingredients can be hidden in many unexpected foods, so it’s essential to read labels carefully. For those seeking a more detailed list of suitable and unsuitable foods for the diet—for instance, a helpful substitute for onions is asafoetida powder—there is a comprehensive food list available on the website.

In addition to the diet chart, the website offers a low FODMAP food diary and symptom tracker to help individuals monitor their daily food intake and symptoms. This diary can be printed, providing space to track food and symptoms for up to four months, which helps pinpoint foods that may be causing digestive issues. The combination of the diet chart and food diary is designed to support those following the low FODMAP diet in managing their symptoms effectively.

Reference: FODMAP Diet. FODMAP Diet Chart. IBS Diets. Accessed March 10, 2025. https://www.ibsdiets.org/fodmap-diet/fodmap-diet-chart/#google_vignette