Free Low FODMAP Diet Tools
Managing IBS and the low-FODMAP diet just got easier. Our free tools help you check foods, convert recipes, find ingredient swaps, and plan gut-friendly meals — all in one place.
FODMAP information on this site is compiled from publicly published research and provided for educational purposes. Always consider portion size and your own tolerance, and speak to a qualified health professional about ongoing symptoms.
Why Use Our FODMAP Tools?
Instant Results
Get FODMAP information in seconds — no more hours of Googling or flipping through books.
Research-Based Data
FODMAP information is compiled from publicly published FODMAP research and provided for educational purposes.
Free to Use
Every tool on the site is free to use, with no signup required for most features.
Save Hours Weekly
Meal planning, food checking, and recipe conversion that used to take hours — done in minutes.
Free FODMAP Tools
Every tool has a free tier — start checking foods, finding substitutions, and analyzing ingredients right now. A free account adds a daily allowance for the AI tools, and Pro expands it.
Check a food
Look up a food, a serving size or a whole meal.
Low FODMAP Food Checker
Instantly check if any food is low, moderate, or high FODMAP with suggested serving sizes.
Search our database of common foods with FODMAP information based on publicly published FODMAP research. See suggested serving sizes, which FODMAP groups are present, and practical tips for each ingredient.
No account needed. Signed-in Free: 10 checks/day.
Portion Calculator
Find commonly published serving sizes for common foods based on publicly published FODMAP information.
Many foods are low FODMAP in small portions but trigger symptoms in larger servings. Check the commonly published low-FODMAP serving size for any food instantly.
No account needed. Signed-in Free: 10/day.
Meal FODMAP Checker
Look up ingredients and estimate the combined FODMAP load of a whole meal.
Search any ingredient to see its FODMAP level and suggested serving, add it to your meal, and get an estimated combined load that flags likely stacking before you cook. Serving size and individual tolerance can vary.
Free. No account needed.
Fix or adapt a recipe
Swap ingredients or convert a full recipe.
Recipe Converter
Turn a recipe you love into a lower-FODMAP version with suggested 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.
Free account: 5 conversions/day. Pro: expanded access.
Substitution Finder
Find 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.
No account needed. Signed-in Free: 5/day, incl. AI-assisted fallback.
Plan
Plan your week and shop for it.
Meal Planner
Plan your week of meals 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.
Free account. "Suggest a week": 10/day.
Smart Shopping List
A saved, aisle-sorted shopping list with low-FODMAP starter essentials.
Start from one-click low-FODMAP essentials or add your own items, sorted by aisle. Check items off as you shop, clear what you bought, copy or print. Your list is saved in this browser.
Free. Saved in this browser.
Track
Keep notes on symptoms and fiber over time.
Symptom Tracker
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.
Free account to save your log.
Eating out
Order with more confidence at restaurants.
Restaurant Order Helper
Cuisine-by-cuisine tips for ordering out, plus help with specific dishes.
Select a cuisine type (Italian, Japanese, Mexican, Indian, Chinese) and get often-suitable orders, items to avoid, pro tips, and questions to ask your server.
Free guides. AI dish help: 10/day with a free account.
How Our FODMAP Tools Help You Every Day
🛒 At the Grocery Store
Shopping on the low-FODMAP diet can be overwhelming. Use the Food Checker to quickly verify if a food is generally low FODMAP before adding it to your cart. Check serving sizes, FODMAP groups, and get instant guidance — right from your phone.
👨🍳 While Cooking at Home
Found a recipe but it has garlic and onion? The Substitution Finder instantly suggests low-FODMAP alternatives like garlic-infused oil and chives. Keep the flavor with fewer high-FODMAP ingredients.
📖 Understanding the FODMAP Diet
New to FODMAPs? Our beginner's guide explains everything, and the elimination phase guide walks you through each step.
📋 For Recipe Adaptation
Our AI-powered Recipe Converter transforms any recipe into a low-FODMAP version. Paste a recipe from any website, and the AI identifies every high-FODMAP ingredient and suggests research-backed swaps automatically.
📅 For Weekly Meal Planning
Plan your entire week with the Meal Planner. Add low-FODMAP recipes for breakfast, lunch, dinner, and snacks. Then generate a shopping list with everything organized by grocery store aisle.
📊 During the Reintroduction Phase
The reintroduction phase is where you discover your personal triggers. Use the Symptom Tracker to log meals and symptoms, then share the data with your dietitian for evidence-based decisions.
Who Benefits from These Tools?
People with IBS
If you've been diagnosed with Irritable Bowel Syndrome, these tools help you follow the low-FODMAP diet with confidence and reduce guesswork around suitable foods.
Registered Dietitians
Share these free tools with your IBS clients. The Food Checker and Symptom Tracker complement clinical guidance with practical, day-to-day support.
Caregivers & Family Members
Cooking for someone on the low-FODMAP diet? Use the Recipe Converter and Substitution Finder to adapt family meals so everyone can eat together. Check our family guide for tips.
Frequently Asked Questions About FODMAP Tools
Frequently Asked Questions
Ready to Start Your Low-FODMAP Journey?
Try our most popular tool — the AI Recipe Converter. Transform any recipe into a gut-friendly version in seconds, completely free.