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Long-term baseline
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FODMAP TRIGGERS, 6 SUBGROUPSWhat are these?
FRUCTANS
Mod
GOS
High
LACTOSE
Low
FRUCTOSE
Low
SORBITOL
Low
MANNITOL
?
nrsh is still mapping out your mannitol response. Keep logging and it will fill in over time.
FOOD GROUPS
Wheat & grains
Fructans · 8 foods logged
Moderate
›
Wheat on its own rarely triggers symptoms. The risk increases when it stacks with garlic or onion in the same meal.
Sourdough bread22%
Safe up to 2 slices · low fructan after fermentation
White bread35%
Safe up to 1 slice
Pasta (wheat)58%
Limit to ½ cup cooked · stacks with other fructans
Wheat crackers62%
Limit to 4 crackers
Onion & garlic
Fructans · 5 foods logged
High
›
Meals heavy in garlic or onion have been followed by bloating 3 out of 4 times. You also reported low energy twice after garlic-heavy lunches.
Garlic84%
Avoid · use garlic-infused oil (fructan-free)
Onion (raw)78%
Avoid · no safe serve detected
Onion (cooked)48%
Limit to 1 tbsp · dose-dependent stacking risk
Spring onion (green top)18%
Safe · green tops are fructan-free
Legumes & pulses
GOS + Fructans · 6 foods logged
High
›
Legume-heavy meals are strongly linked to bloating and bowel changes in your history. Rinsing canned varieties and keeping portions small has reduced your symptom reports.
Kidney beans91%
Canned & rinsed: ¼ cup max
Chickpeas88%
Canned & rinsed: ¼ cup max
Lentils (canned, rinsed)76%
½ cup, rinsing reduces GOS by ~25%
Dairy & alternatives
Lactose · 7 foods logged
Low
›
No symptom reports linked to dairy in your history. Your body handles lactose well at the portions you typically eat.
Hard cheese8%
Safe · negligible lactose
Greek yoghurt12%
Safe up to ¾ cup
Cow's milk18%
Safe up to ½ cup
Ricotta44%
Limit to 2 tbsp · higher lactose than hard cheese
Fruit
Fructose · Sorbitol · Mannitol
Mixed
›Banana (firm)14%
Safe · 1 medium · low across all polyol subtypes
Strawberries10%
Safe · 10 medium · low sorbitol
Apple56%
Limit · high fructose + sorbitol
Mango48%
Limit · high fructose
Mushrooms?
Learning, high mannitol food, not yet tested
Vegetables
Mannitol · Fructans · 4 foods logged
Mixed
›Broccoli16%
Safe up to ¾ cup · low mannitol per serve
Cauliflower?
Not yet tested · high mannitol, log it to learn
Asparagus52%
Limit to 4 spears · fructans + mannitol
ALLERGIES
These foods are excluded from your recommendations. nrsh will never suggest them.
Add an allergy
Severity