FODMAP Stacking and How to Avoid it
No not FODBOD stacking – FODMAP stacking. You may have heard of the phrase and are wondering what all the fuss is about, or perhaps you’ve been following a low FODMAP diet and are yet to experience any symptom improvement despite following the guidelines.
As the name suggests, a low FODMAP diet focuses on eating primarily low FODMAP foods. Typically, it takes us 12-48 hours for our food to fully digest. So, if we regularly eat foods that are low FODMAP, those small amounts of FODMAPs can build or “stack” up on each other and exceed the low FODMAP threshold. Whether they are eaten in the same meal or in meals close together, it is a very common and easy trap to fall into because most foods are low FODMAP, not no FODMAP.
Everyone has a unique gut and digestive system with varying tolerance levels to different types of FODMAPs – ie. what causes symptoms for you may not cause symptoms for a fellow IBS sufferer. For this reason, it is quite difficult to set strict guidelines on what and how much you can eat. To minimise your chances of FODMAP stacking, here are some tips: