Free printable charts and diary sheets
The sheets
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Low FODMAP food list PDF, 8 pages
All 349 foods from our database with their FODMAP groups and, unusually, how quickly a reaction typically shows up. Sorted by category, high-load foods first within each. Searchable version. -
Bristol stool chart PDF, 1 page
The seven-point clinical scale, plus what else is worth recording alongside the type and the red flags that mean stop tracking and get assessed. Full explainer. -
Food and symptom diary PDF, 1 page
One day per sheet, structured around what a clinician can actually read in a short appointment. Includes sleep, stress and cycle day, because those drive symptoms as much as food does. What your doctor needs. -
7-day low FODMAP meal plan PDF, 2 pages
A realistic week for the elimination phase with a shopping list, built from the low-rated foods in our own database. The plan with the caveats that matter. -
FODMAP reintroduction planner PDF, 2 pages
The eight challenges, what to test each one with, the three-day escalation and washout structure, and a results table to fill in. The full protocol.
Why these are free, and why there is no email form
A gate would convert a small percentage of visitors into addresses and stop everyone else from linking to the file, and links are the thing this site actually needs. There is also a simpler reason: a chart that helps someone manage their symptoms should not be held behind a form. If you find these useful, linking to them or telling someone about them is worth more to us than an email address would be.
The one thing that decides whether a diary works
Record the good days. It is the most common mistake and it quietly ruins the exercise. If you only write down the bad days, every food you have ever eaten appears alongside a symptom, and nothing can be distinguished from anything else. The days when nothing happened are what create the comparison, and without them no pattern in the data means anything. Two to three weeks including the uneventful days beats two months of bad days only.
Minthe is a wellness and self-tracking tool, not a medical device. It does not diagnose or treat any condition and isn't a substitute for professional medical advice. If you have red-flag symptoms such as blood in your stool, unintentional weight loss, difficulty swallowing, persistent vomiting or a fever alongside gut symptoms, see a clinician rather than tracking them.
Frequently asked
Do I have to give an email address?
No. Every file on this page downloads directly with no form, no signup and no account. We would rather you shared the link than gave us an address.
Can I print these for my clinic or support group?
Yes. Print them, photocopy them, hand them out. They carry a source line and a review date so anyone who receives one can check they have the current version, which is the only thing we ask.
Which sheet should I take to a gastroenterology appointment?
The food and symptom diary, filled in for at least two weeks, plus the Bristol chart if stool form is part of what you want to discuss. Two weeks of dated entries showing frequency and severity is far more useful in a short appointment than a longer account from memory.
How current is the FODMAP data?
The list is reviewed alongside the rest of the site and carries its review date on every page. For exact tested portions, the Monash University FODMAP app is the primary laboratory source and worth the one-off purchase; our list adds onset timing, which most references leave out.
Why is onset timing on the food list?
Because it is the column that makes a food diary work and almost nobody publishes it. Reactions to GOS and fructans are frequently delayed by 2 to 6 hours or longer, so a symptom in the mid-afternoon often belongs to lunch rather than to whatever you ate most recently. Without a timing column people consistently blame the wrong meal.