Free tools, trackers and guides
Everything on this page is free. Start with the tracker if you are not sure where to begin, or jump to the tool that matches the decision in front of you.
Free IBS symptom tracker
Two weeks of food timing, stool pattern, pain, bloating, stress and sleep on one page. Printable PDF, spreadsheet CSV or notes template, so the pattern is visible before you change anything.
Get the tracker →Tools and templates
Worksheets that do one job each, so a decision takes minutes instead of a whole evening.
- PDF · CSV · Markdown
Low-FODMAP reintroduction planner
Plan one low-FODMAP challenge at a time and record what happened, instead of guessing which food caused the flare.
Get the planner → - Worksheets
Meal planning templates
Plan a low-FODMAP week or an elimination phase without rebuilding your whole diet around it.
See the templates → - Calculator
Supplement stacking calculator
Build a stack around your symptoms, and check what you are already taking before adding another bottle.
Open the calculator → - Flare-day guide
Bloating SOS toolkit
What to do on a bad day: quick relief options, meal swaps and the point where you should stop self-managing.
Open the toolkit →
Guided plans
Step-by-step paths for when you want a sequence to follow rather than one more article.
- Phased plan
Bloating recovery roadmap
Move from sorting out what is actually happening to a routine you can keep, one phase at a time.
Start the roadmap → - Bundle
Bloating breakthrough blueprint
Trigger quiz, flare-day toolkit and a 7-day reset tracker collected in one place.
See the blueprint → - Reading paths
Gut recovery series
Ordered reading paths through low-FODMAP basics, bloating patterns and the microbiome.
Browse the series →
Read and compare
Background when you want the reasoning, and product comparisons when you are ready to buy.
- Library
All articles
Every guide on the site, filtered by symptom area, diet pattern or topic.
Browse articles → - Fundamentals
Nourish your gut and microbiome
What the microbiome actually does, and which everyday habits are worth changing.
Read the basics → - Products
Shop by digestive health need
Start from your symptom, then compare products and their fit before buying.
Compare products →
Educational information about digestive symptoms, not medical advice. If symptoms are severe, persistent, or come with red flags, see a clinician. Product pages in the shop carry affiliate links, and we may earn a commission if you buy through them; that never decides what we recommend.