What is FODMAP stacking?

June 23, 2020

Most of the foods that have been tested for FODMAPs contain some level of FODMAPs. With this is mind, foods that are categorised as low FODMAP can become high in FODMAP if we eat too much. This is called ‘FODMAP Stacking’.

No. FODMAP stacking has nothing to do with pancakes.

How do you avoid FODMAP stacking?’

Here are the basics:

  1. The cut offs used in the Monash FODMAP app were created with some leeway to reduce the possibility of stacking.
  2. Ensure your meals are balanced with protein (FODMAP free), vegetables or salad, along with carbohydrates. This will mean your meals are filling, satisfying and will reduce the need to keep adding more FODMAP foods to fill up.
  3. Remember to separate your meals by 3-4 hours. This will effectively separate your FODMAP intake due to the rate of digestion. The serve sizes in the FODMAP app are ‘PER MEAL’, not per day (yay!).
  4. When choosing meal ingredients, try to:
    – stick to 3 ‘green / low’ FODMAP foods that have upper limits
    – vary the FODMAPs e.g. sweet potato (1/2 cup) + broccolini (1/2 cup) + zucchini (1/3 cup).

    These particular vegetables contain different FODMAPs (mannitol, fructose and fructan respectively) too, so you are unlikely to stack. Add in other FODMAP free vegetables such as carrots.
The ever reliable carrot is FODMAP free

FODMAP stacking is unlikely if you follow the above guidelines.


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