I use Charles Web Debugging Proxy it costs but they have a trial version.
It is very simple to set up if your iPhone/iPad share the same Wifi network as your Mac.
- Install Charles on your Mac
- Get the IP address for your Mac - use the Mac "Network utility"
- On your iPhone/iPad open the Wifi settings and under the "HTTP
Proxy" change to manual and enter the IP from step (2) and then Port
to 8888 (Charles default Port)
- Open Charles and under the Proxy Settings dialogmake sure the
“Enable Mac OS X Proxy” and “Use HTTP Proxy” are ticked
- You should now see the traffic appearing within Charles
- If you want to look at HTTPS traffic you need to do the additional 2 steps download the
Charles Certificate Bundle and then email the .crt file to your
iPhone/iPad and install.
- In the Proxy Settings Dialog SSL tab, add the specific https top
level domains you want to sniff with port 443.
If your Mac and iOS device are not on the same Wifi network you can set up your Mac as a Wifi router using the "Internet Sharing" option under Sharing in the System Preferences. You then connect your device to that "Wifi" network and follow the steps above.