Eat with confidence, not guesswork
A food test for sensitive stomachs. Check any food, scan a menu or a package, and keep a private log of what your gut can actually handle — FODMAPs and the other triggers too.
Sync your log across devices. Sign in with an approved Google account to save your food log to the cloud so it's there on every device. Not signed in? Everything still works — your log just stays on this device, and you can back it up to a file (see below).
Access is limited to approved accounts. If you know Adam personally and would like to be added, reach out to him directly — you already have his number and email.
Not medical or professional advice. For general information only — always confirm with your own doctor or dietitian.
Tips for managing IBS-D
- Eat smaller meals more frequently
- Keep meal times regular — routine calms the gut
- Drink water as your main drink
- Cook foods well and avoid high fat
- Choose low-FODMAP foods first
- Test one new food at a time, then wait a day or two
- Limit caffeine, alcohol & spicy foods
- Keep a symptom diary — most people react to just a few triggers
- Manage stress and get regular exercise
- Get enough sleep
Note on peaches & pears: some IBS charts list these as friendly, but they're high FODMAP by Monash data and stay flagged here. If a small or very ripe portion works for you, log it and let your own record decide.
Scan a menu or package
The most powerful way to use this tool. Take a photo of a restaurant menu or a grocery package and get each item tagged low, moderate, or high risk — weighing FODMAPs and other IBS-D triggers like frying, hidden onion/garlic, caffeine, and spice — plus the safest things to order.
Informational only, based on general low-FODMAP guidance — not medical advice. Ingredients and preparation vary, so confirm anything uncertain, and let your own tracked reactions be the final word.
Check a single food
Best for single ingredients (chicken, cheddar, bbq sauce). For a full restaurant dish — where frying and hidden onion/garlic matter — use the menu scanner below, which reads the whole dish. Ingredient matches count too: "garlic bread" flags on garlic and wheat.
Beyond FODMAPs — other IBS-D triggers
FODMAPs are only part of the picture. You can eat perfectly low-FODMAP and still flare from these — the scanner and checker weigh them too, so a fried or caffeinated item won't be called "safe" just because it's low-FODMAP.
- Fatty / fried food — triggers the gastrocolic reflex: cramping and loose stools
- Caffeine — coffee, energy drinks speed up gut motility and urgency
- Alcohol — irritates the gut lining and speeds transit
- Spicy food — capsaicin irritates gut receptors
- Carbonated drinks — extra gas stretches a sensitive gut
- Stress & anxiety — the gut-brain axis speeds colon activity
- Poor sleep — disrupts gut regulation
- Hormonal shifts — menstrual cycles often worsen IBS-D
- Eating too fast / large meals — overstimulates the digestive tract
- Irregular meal timing — routine calms the gut
Non-FODMAP triggers per Monash University. Informational only — see the full disclaimer below.
Browse foods by category
Explore all 284 foods across 9 groups — filter by category and by Low / Moderate / High, and build a shopping list as you go.
Your tier overrides
Foods where your own experience overrides the reference guide. These win everywhere in the tool.
Your food log
Not signed in? Back up your log to a file
Without an account, your log lives only on this device. Export it to a file you keep (e.g. in your own Drive), then re-import any time — such as after clearing your browser. Each person's file is private to them. If you sign in at the top, this is handled automatically and you don't need to export.