FODMAP Stacking Alert – Online Meal Builder for IBS

FODMAP stacking occurs when you eat multiple low FODMAP foods at the same meal that share the same FODMAP type. While each food alone is safe in its serving size, combining them can push the total FODMAP load beyond your tolerance threshold, triggering IBS symptoms like bloating, gas, and abdominal pain.

Our tool tracks the 5 FODMAP types (Fructans, GOS, Lactose, Excess Fructose, and Polyols) across all foods on your plate. It multiplies each food's FODMAP contribution by your chosen serving size and sums them up. The progress bars turn green (safe), orange (caution), or red (high risk) based on cumulative load thresholds derived from Monash University research.

The 5 FODMAP types are: Fructans (found in wheat, onion, garlic), GOS (galacto-oligosaccharides in legumes and pulses), Lactose (dairy sugar in milk and soft cheeses), Excess Fructose (when fructose exceeds glucose in foods like apples and honey), and Polyols (sugar alcohols like sorbitol and mannitol found in stone fruits and mushrooms).

Yes, but with caution. If the foods contain different FODMAP types, they generally won't stack. However, if multiple foods share the same FODMAP type (e.g., two fruits both containing excess fructose), stacking can occur. This tool helps you visualize and avoid that risk by tracking each FODMAP type separately.

We use standard serving sizes based on Monash University guidelines (e.g., 1 medium banana, 75g broccoli, 1 slice of bread). You can adjust each food's serving multiplier (0.5x for half, 2x for double) to match your actual portion. Larger portions increase FODMAP contribution proportionally.

This tool provides educational guidance based on publicly available Monash University FODMAP data. Individual tolerance varies significantly. It is not a substitute for working with a registered dietitian during the low FODMAP elimination and reintroduction phases. Always listen to your body's responses.

Common symptoms include bloating, abdominal distension, excessive gas, cramping, diarrhea, or constipation. These typically appear 30 minutes to several hours after eating, as the FODMAPs reach the large intestine where gut bacteria ferment them, producing gas and drawing in water.

Symptoms from FODMAP stacking usually appear between 30 minutes and 6 hours after a meal, with peak discomfort often occurring 2–4 hours post-meal. This varies based on gastric emptying speed, the specific FODMAP types involved, and your individual gut sensitivity.

Yes! This tool is especially useful during the elimination phase when you're learning which foods are safe. It helps you avoid accidental stacking that could prolong symptoms even while you think you're following a strict low FODMAP diet. Always consult your dietitian for personalized guidance.

A single high FODMAP food delivers a large dose of one FODMAP type in one go. Stacking, on the other hand, is the cumulative effect of multiple low FODMAP foods that individually seem safe but together overload your system. This is why tracking per-FODMAP-type totals—as our tool does—is critical for managing IBS effectively.