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 · 4 servings

Low Fodmap Thai Pra Ram Tofu

Within limits: every FODMAP group under 85% of its published portion (fructose 0% · lactose 0% · sorbitol 85% · mannitol 0% · fructans 84% · GOS 0%).

Corrected · 2 changes · 95% of the original kept.

Packed with plant-based protein, this Low FODMAP Thai Pra Ram Tofu is a delicious entree featuring a creamy peanut butter sauce. Serve this savory supper over fluffy rice or cooked rice noodles. Auto-adjusted by LowFOD engine: Vegetable portions calibrated down for clinical stacking safety.

Recipe by Fun Without FODMAPs (Em Schwartz, MS, RDN). The weights here are ours, re-checked against the limits; the method is theirs, at the link.

What we changed

  • Trimmed: Peanut butter (32 g → 27 g per plate). Trimmed from 32 g to 27 g per plate so the group it contributes to stays under the limit.
  • Trimmed: Coconut milk (canned) (60 g → 51 g per plate). Trimmed from 60 g to 51 g per plate so the group it contributes to stays under the limit.

Ingredients

IngredientTotalPer plate
Extra-firm tofu (pressed)454 g 1 block (~454 g each)113.4 g 95–130 g works
Garlic-infused olive oil28 g ~2 tbsp7 g
Peanut butter108 g ~6¾ tbsp27 g
Rice vinegar60 g ~4 tbsp15 g
Tamari (gluten-free soy sauce)36 g ~2 tbsp9 g
Pure maple syrup20 g ~1 tbsp5 g
Fish sauce2 g ~¼ tbsp0.6 g
Baby spinach60 g ~2 cups raw15 g
Coconut milk (canned)204 g ~¾ cup51 g

Method

  1. Wrap tofu in a clean towel. Place a heavy object (like a cast-iron skillet) on top of tofu for 20 minutes to press out extra moisture. Unwrap and cut pressed tofu into ½-inch cubes.
  2. Heat 1 tablespoon olive oil in a large pan over medium-high heat. Add tofu, without crowding, and cook, turning occasionally, until tofu is golden brown.
  3. While tofu is cooking, whisk together the remaining 1 tablespoon olive oil, peanut butter, rice vinegar, soy sauce, maple syrup, (optional) red pepper flakes, and (optional) fish sauce. Pour over tofu and stir to mix.
  4. Reduce heat to medium-low. Add spinach and coconut milk. Continue to cook until spinach is wilted and everything is hot (about 5 minutes).
  5. Serve warm topped with optional chopped cilantro.

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