Low FODMAP

Six FODMAPs. Fructans, galacto-oligosaccharides, sorbitol and mannitol are tags on ingredients at a meaningful share of a dish; lactose and excess fructose are measured and checked per meal. Coarse until Monash's per-serving amounts are licensed.

What it removes

Removes every food tagged fructan, gos, sorbitol, mannitol.

• fructan · 200 ingredients: Figs; Garlic; Onions; Asparagus; Watermelon; Bread, egg; Bread, rye; Bulgur, dry; Onions, red; Bread, wheat; Bagels, wheat; Bread, potato; and 188 more.
• gos · 68 ingredients: Lentils; Peas, green; Hummus, commercial; Soy flour, full-fat; Soy flour, defatted; Edamame, frozen, prepared; Beans, black, mature seeds; Dip, bean, original flavor; Restaurant, mexican, refried beans; Soup, pea, green, canned, condensed; Snacks, soy chips or crisps, salted; Beans, baked, canned, no salt added; and 56 more.
• sorbitol · 64 ingredients: Pears; Plums; Apricots; Nectarines; Blackberries; Pears, asian; Cherries, sweet; Peaches, yellow; Nuts, coconut meat; Syrups, sugar free; Prune juice, canned; Fruit butters, apple; and 52 more.
• mannitol · 35 ingredients: Celery; Mushrooms; Watermelon; Cauliflower; Mushrooms, white; Cauliflower, green; Syrups, sugar free; Mushrooms, shiitake; Peas, edible-podded; Mushrooms, portabella, grilled; Mushrooms, cooked, as ingredient; Mushrooms, canned, drained solids; and 23 more.

What survives

3,595 of 5,741 foods survive, 3,252 of those the generator may draw on.

Which nutrients get harder

A day built the same way still reaches every nutrient it reached before.

27 of 29 nutrients without the filter, 29 of 29 with it.

A day written by hand

Low FODMAP

• Breakfast: Oats (1/2 cup dry · 40 g), Eggs (2 large · 100 g), Blueberries (1 cup · 148 g)
• Lunch: Chicken breast (4 oz · 113 g), Brown rice (1 cup cooked · 195 g), Carrots (1 cup chopped · 128 g), Cucumber (1 cup sliced · 119 g), Cheddar cheese (1.5 oz · 42 g), Extra virgin olive oil (1 tbsp · 14 g)
• Dinner: Salmon, wild (4 oz · 113 g), Quinoa (1 cup cooked · 185 g), Bok choy (1 cup cooked · 170 g), Zucchini (1 cup cooked · 180 g)
• Snack: Orange (1 medium · 131 g), Walnuts (1 oz · 28 g)

covers 22 of 29 · short on vitamin e, calcium, iron

The only B12 in Breakfast is from egg, which is absorbed at roughly a fifth the rate of B12 from meat, fish or dairy.

Breakfast has 3.3 mg of plant iron and almost no vitamin C (14 mg) or meat alongside it. Absorption will sit at the low end. Peppers, citrus, strawberries or broccoli in the same meal change this materially.

Lunch puts 381 mg of calcium alongside its iron, and calcium blunts iron absorption. Moving cheddar cheese to a different meal costs nothing.

Dinner carries 5.1 mcg of B12, but absorption saturates near 1.5 mcg per meal — most of the rest passes through. Spreading B12 across meals captures more of it than eating more in one sitting.

Phytate-to-zinc molar ratio is about 14 — moderate. Zinc absorption sits near the middle of its range.

Open the tool with Low FODMAP on