FODMAP Score

Recipes · see the 7-day plan

Low-FODMAP cooking. Not low on flavor.

12 original low-FODMAP recipes with stacking notes — because "safe" should still taste like dinner.

Weeknight dinners

Weeknight Beef Ragu over Parmesan Polenta

30 min · serves 4

Crispy Parmesan Chicken Cutlets with Lemony Green Beans

25 min · serves 4

Sticky Maple-Soy Salmon Rice Bowls

20 min · serves 2

Vegetarian mains

Sticky Sesame-Ginger Tofu Bowls

30 min · serves 2

Golden Potato & Cheddar Frittata with Chive Oil

45 min · serves 4

Crispy Quinoa & Parmesan Cakes with Lemon-Herb Yogurt

40 min · serves 3

Pack-ahead lunches

Ginger-Sesame Chicken Quinoa Bowls

35 min · serves 2

Peanut Crunch Summer Rolls

30 min · serves 2

Maple-Roast Sweet Potato & Crunchy Kale Salad

35 min · serves 2

Breakfasts

Crispy Scallion Pancakes with Jammy Eggs & Sesame-Soy Drizzle

25 min · serves 2

Smoky Sweet Potato Hash with Parmesan Fried Eggs

30 min · serves 2

Dessert

Molten Dark Chocolate Mug Cakes with Flaky Salt

15 min · serves 2

Free guides

Everything else you need to eat with confidence.

Start here

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The 3-phase plan

Elimination → reintroduction → your personal rules.

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Learn the basics

Plain-English guides to FODMAPs, stacking, portions.

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Free 7-day meal plan

A week of gentle meals with the grocery list done.

Daily use

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Every food, scored

Look up any ingredient's score and safe portion.

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Browse by FODMAP group

Know which group is yours? See every food that carries it.

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Meal stacking checker

Safe foods can add up — see your whole plate's load.

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Printable safe list

330+ rock-solid foods — tick your triggers, make it yours.

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Eating out guides

Safest orders at popular chains, dish by dish.

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Product checks

Olipop, protein shakes, cereals — real verdicts.

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12 gentle recipes

Weeknight dinners that taste like real food.

When it gets tricky

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Not working yet?

The usual reasons elimination stalls, with fixes.

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Dining cards, 7 languages

Show any kitchen exactly what to leave out.