Stacking calculator
Build a simple meal from static foods and estimate whether several individually tolerated foods may stack into a higher-risk plate.
Add foods from the local database. Each item has a simple static score from 0 to 3.
Add at least one food to estimate stacking risk.
Guide
Use the calculator result as a starting point, then read the context below before making a food decision.
FODMAP stacking describes the way several fermentable carbohydrate sources can add up in one meal. A food that feels manageable alone may become harder when combined with other foods from the same or different FODMAP groups.
Each food in the local database has a simple static score from 0 to 3. The calculator adds those scores and maps the total into lower, moderate, or higher stacking risk. This is an educational model, not a clinical scoring system.
Simplify the plate. Pick one food that needs testing and keep the rest of the meal familiar and lower risk. Watch sauces, seasonings, sweeteners, and dairy additions because they can add FODMAP load without looking like a main ingredient.
If a meal looks moderate or high and you choose to eat it, symptom notes can help you spot patterns later. The app is designed for faster repeated checks and history, while this calculator is best for a quick browser estimate.
FAQ
Stacking is the idea that multiple FODMAP sources in one meal can add up, even if each food might be tolerated alone.
Each food has a simple static score from 0 to 3. Total scores of 0-2 are lower, 3-5 moderate, and 6 or more higher stacking risk.
No. It is a simple educational calculator. Serving size, ingredients, and personal tolerance still matter.
Yes, as a quick screen. For medical nutrition decisions, work with a qualified clinician or dietitian.
Get the app
Scan a photo or type food to review likely FODMAP risk, possible concern ingredients, and lower-risk swap ideas.
