I’m not as familiar with the Fig app, but honestly I prefer the Monash app (it’s paid, but you pay once for a lifetime and get all the updates first when they certify new things). There’s also a section of the app that explains the diet in more detail, which can help because there’s a not insignificant risk of becoming too restrictive or developing an eating disorder or disordered thoughts around eating (don’t want to scare you, but I never would have thought I’d be at risk for that and it happened to me, only for me to find out it’s extremely common).

The Monash app gives the specific serving sizes that are considered low or higher FODMAP. i.e. There are low FODMAP servings of wheat based pasta, almond flour, and milk.

Lactose free milk is fine; there are also low FODMAP servings or almond; coconut; and oat milk. Most lactose free dairy (ie yogurt or sour cream).

Not sure where you are in the research phase, but I’ve found Kate Scarlata’s website very helpful. She has grocery lists and clear explanations of the FODMAP diet: https://www.katescarlata.com/fodmaps-101

I know it’s not always very accessible, but I found it worth it to work with a GI dietician. We actually didn’t do the full elimination protocol; she explained that at academic medical centers they’re using it less and less often because of the risks of developing an eating disorder and impacting gut health if people are on the elimination phase for too long. We did a targeted approach. But also I know that can be really hard to access…

Hopefully that helps and isn’t more confusing >_< Kate Scarlata’s website is pretty accessible though if you haven’t made your way to it yet. I hope the fodmap reduction helps you.