Free Low FODMAP Diet Tools

Convert any recipe into a low-FODMAP version with smart AI-powered ingredient swaps.

Paste any recipe from the web or your cookbook. Our AI analyzes every ingredient, identifies high-FODMAP items, and suggests research-backed substitutions — keeping the flavor while making it gut-friendly.

Instantly check if any food is low, moderate, or high FODMAP with safe serving sizes.

Search our database of 300+ foods with FODMAP ratings based on Monash University research. See safe serving sizes, which FODMAP groups are present, and practical tips for each ingredient.

Find safe low-FODMAP alternatives for high-FODMAP ingredients instantly.

Enter any high-FODMAP ingredient and get a curated list of low-FODMAP alternatives. Each substitution includes usage tips, flavor notes, and serving size guidance so your recipes taste just as good.

Analyze multiple ingredients at once and get a combined FODMAP assessment.

Planning a meal with several ingredients? Use the FODMAP Calculator to check them all at once. Get a combined risk assessment, identify problem ingredients, and find alternatives — all in one view.

Generate personalized weekly meal plans tailored to your FODMAP preferences.

Create a balanced 7-day low-FODMAP meal plan with breakfast, lunch, dinner, and snacks. Add recipes from our collection or your own meals, then generate a matching shopping list automatically.

Create organized, FODMAP-safe shopping lists categorized by aisle.

Build a smart shopping list organized by category (produce, dairy, proteins, grains, pantry). Check off items as you shop, copy the list to your clipboard, or share it with family members.

Log meals and symptoms to identify your personal FODMAP triggers over time.

Track what you eat, when symptoms appear, and their severity. Over time, the tracker reveals patterns between specific foods and your symptoms — essential during the FODMAP reintroduction phase.

Find safe serving sizes for common foods based on Monash University data.

Many foods are low FODMAP in small portions but trigger symptoms in larger servings. Check the Monash-approved safe serving size for any food instantly.

Add meal ingredients and get an instant FODMAP risk score to prevent stacking.

Enter your planned meal ingredients and get a combined FODMAP risk assessment. Identifies FODMAP stacking risks before you cook so you can swap ingredients proactively.

Get cuisine-specific guides for safe restaurant ordering with IBS.

Select a cuisine type (Italian, Japanese, Mexican, Indian, Chinese) and get specific safe orders, items to avoid, pro tips, and questions to ask your server.

Track daily fiber intake from FODMAP-safe foods to meet your 25g goal.

The low-FODMAP diet can accidentally reduce fiber intake. Track your daily consumption from safe sources like oats, quinoa, chia seeds, and vegetables with a visual progress bar.

Build a FODMAP-safe shopping list organized by grocery aisle.

Create a categorized shopping list with one-click starter essentials. Add custom items, check off as you shop, copy to clipboard, or print. All items are verified low-FODMAP safe.