FodScale

Make your own.

Start with a protein, tell us what you have, and the solver works out the gram weight of every ingredient so each of the six FODMAP sugars stays under 85% of its published safe portion. Weigh it, cook it, done.

Built on published low-FODMAP portion science, applied mechanically. It is not medical advice: it doesn't know your triggers or which phase of the diet you're in. Work with a dietitian for elimination and reintroduction. How the numbers work →

1 Start with a protein

Plain proteins carry no FODMAPs, so this choice never affects the numbers. Pick one, or let the solver choose.

2 What do you have or want to use?

Tap everything you'd like in the dish. The solver uses your picks first and fills any gaps. Items marked • have a per-serving portion limit; the solver keeps them under it.

3 Details

Servings
2
Cook style
Heat

Heat is a personal preference: chili and pepper contain no FODMAPs, so it never changes the numbers. Some guts still find capsaicin irritating, which is why it's your call.

Gut lenses

Both sit on top of the FODMAP rule and never loosen it. Fibre-forward reaches for fibre-carrying safe ingredients (oats, kiwi, carrots, lentils) for slow-transit, methane-type cases. Lower sulfur leaves out eggs, red meat, dairy, cruciferous vegetables and alliums, the foods a low-sulfur approach to hydrogen-sulfide SIBO restricts; that approach is still early-evidence. More on both →

Anything to avoid?

Excluded items never appear, even when the solver fills gaps.

Imported recipe · 2 servings

Low-FODMAP 30-Minute Sesame Glazed Tofu; Gluten-free, Vegan

Within limits: every FODMAP group under 85% of its published portion (fructose 0% · lactose 0% · sorbitol 0% · mannitol 0% · fructans 33% · GOS 0%).

Verified as written: it passed the check without a single change.

Light and flavorful recipe for low-FODMAP Sesame Glazed Tofu. Easy and delicious! Gluten-free and Vegan.

Recipe by Rachel Pauls Food (Rachel Pauls Food). The weights here are ours, re-checked against the limits; the method is theirs, at the link.

Ingredients

IngredientTotalPer plate
Extra-firm tofu (pressed)199 g ~½ block99.3 g 85–115 g works
Rice flour40 g ~¼ cup19.8 g
Garlic-infused olive oil14 g ~1 tbsp7 g
Tamari (gluten-free soy sauce)54 g ~3 tbsp27 g
Toasted sesame oil20 g ~4½ tsp10.2 g
Rice vinegar23 g ~1½ tbsp11.3 g
Pure maple syrup70 g ~3½ tbsp35 g
Sesame seeds18 g ~2 tbsp9 g
Scallion greens (dark green tops only)50 g ~1 cup sliced25 g

Method

  1. Begin by pressing your tofu, wrap it in a towel and leave something heavy on it for a 2-3 minutes While tofu is pressing, create a slurry with 1 tbsp of the cornstarch in 1 tbsp of water, mixed well. Set aside for later Cut tofu into chunks, bite sized Mix remaining 3 tbsp cornstarch and paprika together in a medium bowl, then add in chunks of tofu and toss to coat Place coated tofu pieces into a non-stick medium sized saucepan over medium low heat with your oil Do not crowd your pieces, work in batches if necessary Cook for about 5-7 minutes, flipping often until all sides are golden While cooking, prepare sauce In a medium pot, place soy sauce, water, sesame oil, rice vinegar and maple syrup and mix well Place sauce on the stove and cook over medium low until heated well but not boiling Add in the slurry and begin to stir the sauce for 3-5 mins until the cornstarch has dissolved Remove from heat, add the tofu and 2 tbsp sesame seeds Toss to coat everything. Serve over white rice and top with extra sesame seeds and scallion tips

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