FODMAP Stacking Calculator

Estimate cumulative FODMAP load from a meal by summing contributions across six FODMAP categories, flagging stacking risk even when individual foods are low-FODMAP.

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Health — Digestive

FODMAP Stacking Calculator

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that are poorly absorbed in the small intestine and fermented by gut bacteria, triggering bloating, cramping, and altered bowel habits in people with irritable bowel syndrome (IBS). A key but often overlooked concept is FODMAP stacking: cumulative intake of multiple low-FODMAP foods can still exceed individual tolerance thresholds.

What is FODMAP stacking?

A single low-FODMAP serving of blueberries, a small portion of broccoli, and a half cup of lentils may each individually fall within safe limits — but combining all three in one meal can stack fructan, GOS, and sorbitol loads across different FODMAP categories, potentially overwhelming tolerance.

Each FODMAP type is fermented independently. Stacking across categories means multiple gas-producing fermentation events occur simultaneously, increasing symptom risk even when each food is technically low-FODMAP.

The six FODMAP categories

Fructans (wheat, garlic, onion), GOS (galacto-oligosaccharides from legumes), Lactose (dairy), Excess Fructose (apple, mango, honey), Sorbitol (stone fruit, apples), and Mannitol (mushrooms, cauliflower) are the six main FODMAP categories tracked in the Monash University Low FODMAP Diet app.

Frequently asked questions

Does cooking reduce FODMAPs?

Some FODMAPs (particularly GOS in legumes) leach into cooking water during boiling. Draining and rinsing canned legumes reduces their FODMAP content. Fructans in garlic leach into water-based cooking but not oil-based cooking.

 What is the Monash University Low FODMAP Diet?

Developed at Monash University in Melbourne, the Low FODMAP Diet is a three-phase protocol (elimination, reintroduction, personalisation) shown in randomised controlled trials to reduce IBS symptoms in 50–80% of patients. FODMAP portion data in this calculator is based on Monash University research.

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