FODMAP Stacking: Why Portions Matter

FODMAP Stacking: Why Portions Matter

Managing a low FODMAP diet can sometimes feel tricky and unrewarding—especially when symptoms appear even though you’ve carefully chosen low FODMAP foods. If this sounds familiar, know that you’re not alone. This is a very common experience, and it doesn’t mean you’re doing anything wrong.

What’s happening is something called FODMAP stacking. Even small amounts of FODMAPs from different meals, drinks, and snacks can add up across the day. That’s why a food that feels fine at breakfast might contribute to symptoms later on, once your overall intake goes over your personal threshold.

The good news is that understanding stacking gives you more control. By paying attention not just to what you eat, but also to how much and how often you eat FODMAP-containing foods, you can reduce the guesswork, spot patterns, and feel more confident in your food choices while keeping symptoms at bay.

That’s where the FoodMarble app can support you:

• Use the Food Library to estimate FODMAP content when you’re grabbing lunch on the go or dining out.
• Log your meals in the app to track your daily FODMAP intake. Our new Recommended Daily Allowance (RDA) feature can help guide you if you’re logging regularly, making it easier to see when you might be approaching your personal limits.
• Complete the FoodMarble program and all four food intolerance tests to gain clear insights into your tolerance for common FODMAPs - lactose, fructose, sorbitol, and inulin.

Every small step you take to understand your body brings you closer to greater comfort and confidence with food. With the right tools, you can turn trial and error into clear answers—and feel more in control of your digestive health.

Updated on: 03/09/2025