FODMAP Meal Stacking Checker
You are not imagining it. A meal can sit fine one day and leave you bloated the next. Often the reason is FODMAP stacking: several fermentable carbs adding up in one sitting, even when each food looked safe on its own. Add the foods from your meal below to see how they stack.
Add the foods you ate, one by one, and see whether their FODMAPs stacked up.
What FODMAP stacking actually means
FODMAPs are fermentable carbs that pull water into the gut and feed bacteria, which is where gas, bloating, and discomfort come from. Monash University, who developed the low-FODMAP diet, set their serving thresholds conservatively, so you can usually eat more than one low-FODMAP (green) portion in a meal without trouble.
Stacking is what happens past that point: enough servings of the same FODMAP subgroup, or two foods that share a digestive pathway, add up until a meal that looked safe tips over your own threshold. It is most worth checking when you are doing everything right on a low-FODMAP diet and symptoms still will not settle.
How this checker works
Add the foods from a meal and adjust the servings. The checker groups them by FODMAP subgroup (fructans, GOS, fructose, lactose, sorbitol, mannitol) the way Monash does, flags any subgroup that is building or stacking up, and watches for two subgroups that share one pathway (fructans with GOS, sorbitol with mannitol), which add together even when each is fine alone.
It is an ordinal read, light to heavy, not a gram count. The exact per-serving gram values are Monash's own work, so we never copy them. That keeps this honest about what it is: a guide to the pattern, not a lab number.
A few things to keep in mind
Tolerance is personal. These ratings are a starting point built from Monash's published guidance, not a verdict on what your body can handle. Leaving a few hours between meals and snacks lets one meal's FODMAPs clear before the next, so green servings stop adding together. And if a food reliably upsets you even in small amounts, trust that over any general rating.
Looking up a single food instead? Browse the full low-FODMAP food guide.
FODMAP thresholds are based on the Monash University Low FODMAP Diet research. Tolerance is individual; this tool is an educational starting point, not a prescription. Unsibo is a wellness companion, not a medical device, and does not diagnose, treat, or prevent any condition.