Low-FODMAP is the trickiest diet to convert by hand · onion and garlic are in almost every savory recipe, wheat hides in sauces, and FODMAP levels depend on portion size, not just the ingredient. RecipeFix does the checking for you: every ingredient is compared against Monash-published FODMAP thresholds, and the recipe is rewritten with low-FODMAP swaps that keep the flavor of the original.
Paste a recipe link, text, or photo. RecipeFix flags every high-FODMAP ingredient (onion, garlic, wheat, honey, high-lactose dairy, apple, pear, mango, cauliflower over ¾ cup, and dozens more), then swaps in low-FODMAP alternatives with corrected quantities. Where portion matters, RecipeFix uses the Monash serving guides · half a cup of chickpeas is high-FODMAP, but ¼ cup is safe.
Onion → the green tops of scallions (only the green parts) or asafoetida for a similar sulfur note. Garlic → garlic-infused olive oil (FODMAPs don't leach into fat), which keeps the flavor without the sugar. Wheat flour → gluten-free flour blend (most GF blends are low-FODMAP, but not all). High-lactose milk → lactose-free milk, almond milk, or firm cheese (which is naturally low in lactose). Honey → maple syrup, which is low-FODMAP at typical serving sizes.
When you're on the elimination phase, precision matters · 3 tablespoons of avocado is fine, half an avocado triggers symptoms. Cook Mode shows the exact quantity per step so nothing gets estimated by eye.
The green tops of scallions (only the green · the white bulb is high-FODMAP), the green tops of leeks, chives, or a pinch of asafoetida for that sulfur note. RecipeFix picks the right swap based on the dish.
Garlic-infused olive oil. FODMAPs are water-soluble and don't leach into fat, so the oil carries the garlic flavor without the fructans that cause symptoms. Never blend or crush garlic into the dish itself.
No. Gluten-free removes wheat protein; low-FODMAP removes wheat because it's high in fructans, but also excludes onion, garlic, high-lactose dairy, and specific fruits · none of which are gluten. Some gluten-free products are still high-FODMAP.
Yes. Many foods are low-FODMAP in small portions and high-FODMAP in larger ones · chickpeas, avocado, cauliflower, and sweet potato all have Monash-published serving thresholds. RecipeFix respects them.
Lactose-free cow's milk, almond milk, macadamia milk, rice milk (in moderation), and hemp milk. Regular cow's milk, soy milk made from soybeans (not soy protein), and oat milk over ½ cup are high-FODMAP.
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