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If you’re following the low FODMAP diet, you may have already heard of FODMAP stacking. It’s an important concept to be aware of when following a low FODMAP diet, particularly during the elimination and challenge stages.
Basically, FODMAP stacking is when foods containing the same FODMAP are eaten in the same meal or in meals close together, adding up to a high level of FODMAPs. This can often occur when different foods which are low FODMAP or have a green FODMAP rating are consumed in a combination meal. This is a common and very easy mistake to make on the low FODMAP diet.
To put this into context, here are some examples of FODMAP stacking:
A Low FODMAP diet can be made easy by meal prepping. This step-by-step guide helps you to prepare tasty low FODMAP meals for any occassion. Learn more.
From the examples above, it is clear that FODMAP stacking should be avoided to reduce the risk of aggravating symptoms and accidentally converting a low FODMAP meal or snack to a moderate-high FODMAP meal or snack.
FODMAP stacking is an easy way to trigger IBS symptoms through consuming a moderate-higher FODMAP meal without even realising it.
During the elimination phase, the goal is to get symptoms as minimal as possible prior to commencing the challenge phase.
Accidental FODMAP stacking can interfere with this by worsening symptoms. FODMAP stacking could also cause a reaction when trialling challenging individual FODMAPs. This could lead an individual to believe the FODMAP they challenged triggered the reaction, rather than a different FODMAP they accidentally stacked in a meal.
Some key tips to avoid FODMAP stacking include:
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If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board March 2022