How to avoid FODMAP stacking on the low FODMAP diet

Regardless of what stage of the low FODMAP diet you are at, it can be easy to feel concerned about FODMAP stacking. FODMAP stacking refers to when two or more foods that are considered low FODMAP from the same FODMAP group are consumed and ‘stack’ in the gut resulting in a high FODMAP serve. For example broccoli and sugar snap peas both have low FODMAP serves but in higher serves become high FODMAP in excess fructose. If these are consumed together, you may be worried about FODMAP stacking. The good news is that FODMAP limits are reasonably conservative to account for FODMAP stacking, so it’s less likely to occur than people may think. Additionally Monash University advises that for most individuals you can enjoy a full serve and a half serve of foods in the same FODMAP group without ‘stacking’ occurring. 

If you’re not experiencing IBS symptoms then you probably don’t even need to worry about FODMAP stacking. However if you are still experiencing some gastrointestinal discomfort on the low FODMAP diet you may want to consider the below tips to avoid stacking. 

Variety on your plate

Ensure that your meals have plenty of variety from a range of different food groups. Incorporating a range of fruit, vegetables, grains, dairy and protein into your meals will aid in reducing FODMAP stacking. This is because FODMAPs tend to cluster to a group. For example, fructose is common in fruits and vegetables but is not present in dairy or common in grains. 

FODMAP free foods

In addition to ensuring your plate is full of variety, be sure to include FODMAP free foods. Proteins such as fish, eggs and meat do not contain FODMAPs. They are a wonderful addition to also keep you full and satiated for longer. Some great fruits and vegetables include strawberries, grapes, papaya, carrots, parsnips, potatoes and olives.

Space out your meals

Leaving about 3 - 4 hours between your meals and snacks will help to ensure FODMAP stacking doesn’t occur. If you find that you need to eat more regularly than every 3 - 4 hours, consider switching up your FODMAP groups, eg) if you ate a full low FODMAP serve of banana, consider limiting the fructans in your next meal.