Fodmap diet is a special diet which is recommended to those who have problems with digestion. Basically, it means that you should avoid certain types of food that can cause discomfort and pain. The list of forbidden products is quite long and includes fruits, vegetables, dairy products, meat and even spices. If you are used to eating everything that your heart desires and suddenly stop eating many of your favorite things, this may be a real challenge for you.
However, there are special apps which can help you to make the transition easier. They will allow you to control what you eat and watch your progress.
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Best Apps For Fodmap Diet
- Fig: Food Scanner
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fig app letting you personalize your diet when you first open the app
fig app showing how many products match your needs
fig app browsing through products that fit your diet
If you’ve ever been at the store for hours, inspecting every food label to make sure it’s safe for you to eat, Fig is going to change your life. Fig makes it incredibly easy to find foods that are perfect for your diet, no matter what diet you’re on. The app has a low FODMAP diet option, but you can also use the app to maintain a vegan diet, track paleo foods, and more. Plus, you can add foods you’re allergic to and foods you’re avoiding.
Many people who eat a low FODMAP diet may continue with that diet to keep an illness in check. However, there are certain high FODMAP foods that some people might find they’re not sensitive to. If you later find that your diet has changed, Fig can adapt with you.
While other apps are simple lists of low and high FODMAP foods, Fig also lets you search for and scan actual products sold on store shelves, so you no longer have to painstakingly read all the ingredients on a product’s label. Instead, you can simply scan the item and get an instant response from Fig that tells you if it’s suitable for your diet.
Download: Fig for Android | iOS (Free)
- FODMAP Diet A to Z
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fodmap a to z app showing information about strawberries
fodmap a to z app displaying all foods with a ranking
fodmap a to z app lets you adjust your fodmap sensitivity
As soon as you open the FODMAP Diet A to Z app, you’ll see a long list of foods sorted alphabetically. Unfortunately, there’s no scroll bar, so you’ll have to physically scroll down to foods that start with ‘Z.’ However, there is a search function for when you know exactly what you’re looking for.
Every food has a corresponding color (green, red, or yellow) that tells you whether it’s a low FODMAP food, a high FODMAP food, or somewhere in the middle. When you select a food, you’ll see a breakdown of which of four FODMAP categories the food is low or high in oligos, fructose, polyols, and lactose. If you find that you’re not that sensitive to one of those four categories, you can update the app with those preferences and the list of acceptable foods will automatically adjust for you.
Download: FODMAP Diet A to Z for Android | iOS (Free)
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- Fast FODMAP
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fast fodmap app displaying a list of food in larger categories
fast fodmap app diary screen, where you can enter anything about your food or symptoms
fast fodmap app explaining how certain foods trigger symptoms
In the Fast FODMAP app, there are four different tabs to navigate. Using the Lookup tab, you can search for any food you can think of. Or, if you just want to browse the foods in the app, you can look through the List tab, where foods are broken down into larger categories, like fruits, vegetables, herbs, and nuts.
Anyone with a chronic illness knows that you often have to learn a lot about your condition to properly advocate for yourself. In this app, there’s a Learn tab that gives you a brief overview of how FODMAPs trigger IBS symptoms and a short quiz you can take to test your knowledge.
Then, there’s a Diary tab where you can track what you eat, any symptoms you have, your feelings for the day, and any exercise you complete. The folks behind the Fast FODMAP app have thought of everything!
Download: Fast FODMAP for Android | iOS (Free)
- Cara Care
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cara care app explaining what food tracking is and how it is helpful
cara care app recipes screen
overview of cara care app displaying food on your best and worst days of symptoms
The Cara Care app is similar to the Fast FODMAP app above, but it has a more modern interface and a few extra features. You can track the food you eat, your symptoms, stress levels, stool data, mood, medications, skin condition, workouts, sleep, and more.
After you’ve tracked your food for six or more days, you’ll be able to see what foods you ate on your three best days and three worst days. The app surfaces that information based on the symptoms you experienced on certain days. After tracking your stress and corresponding symptoms for three days, you’ll also be able to see your stress score.
In addition, the app has a recipes section, where you can find a ton of recipes for free that work with a low FODMAP diet. The recipes are spread out among several categories: Breakfast, Bread and Rolls, Main Dishes, Small Meals, Snacks, and Desserts.
Download: Cara Care for Android | iOS (Free, in-app purchases available)
- FODMAP Helper
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fodmap helper displaying foods with a fodmaps ranking
fodmap helper app showing diet info for amlond butter
fodmap helper challenge screen prevented by premium subscription paywall
With the free version of FODMAP Helper, you can view an extremely long list of foods and where they rank in terms of FODMAPs. Then, you can click on any food item to see a breakdown of why it’s a low or high FODMAP food.
The best features of this app, however, come with the premium subscription. Once you’re a subscriber, you’ll be able to log your personal experiences with each food, marking each entry with a checkmark or an X and noting any important symptoms.
Then, you’ll also get to see a breakdown of your experiences by food category and FODMAP group to help you understand where your specific sensitivities lie. Seeing this analysis is super helpful because not everyone has the same experience with IBS. Some people are a lot more sensitive to foods high in fructose, while those same foods don’t seem to bother others.
best free fodmap app
Bowelle — The IBS Tracker
iPhone rating: 4.8 stars
Price: Free
If irritable bowel syndrome or other digestive conditions are an issue for you, Bowelle may be able to help. Track food and symptoms quickly and easily, and then get visual representations that can help you identify patterns and possible triggers.
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Fast FODMAP Lookup & Learn
iPhone rating: 4.7 stars
Price: Free
Following a low FODMAP lifestyle requires accuracy, and that’s what you get with this app. Look up foods quickly to find FODMAP-friendly dietary options with a fast, intuitive search, track your nutrition in the comprehensive weekly meal planner, and link to your dietitian for personalized feedback.
Kitchen Stories Recipes
iPhone rating: 4.8 stars
Android rating: 4.7 stars
Price: Free with in-app purchases
Learn how to manage your own nutrition with Kitchen Stories. The app has thousands of simple and good-for-you recipes, instructional videos, and cooking tips. Use the search feature to find the perfect recipe for your nutritional requirements and treat your gut and your body to the best possible food, from oven-baked sweet potatoes to veggie coconut curry.
mySymptoms Food Diary
iPhone rating: 4.6 stars
Android rating: 4.2 stars
Price: $3.99 for iPhone; free with in-app purchases for Android
Keep a diary of how often you poop, how much energy you have, and how well you sleep. You can also log the foods you eat, the liquids you drink, the medications you take, the moods you experience, and all of your activities, including stressful events and good workouts, to get the full picture of how your gut health affects your life — and vice versa.
Poop Tracker Toilet Log
Android rating: 4.4 stars
Price: Free with in-app purchases
Every poop you take tells you a little bit about what’s really going on inside your bowels. This app lets you take quick notes about each poop, including color, size, the presence of blood, and any specific details you need to log for future reference. It also visualizes detailed statistics about your bowel habits. You can leave notes when you don’t poop, and edit a past log if you find out more about what may have caused it or want to add details.
Low FODMAP Diet A to Z
iPhone rating: 4.7 stars
Android rating: 4.6 stars
Price: Free
The low FODMAP diet can feel overwhelming, even if you’ve followed it for years. To take out the calculations and guesswork, this app uses a straightforward system to show you where hundreds of foods and ingredients fit into the low FODMAP diet. The app also provides details about the FODMAP content of each food to explain the rating.
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