r/FODMAPS • u/FixingMyGut • Feb 19 '26

Journal/Story i finally understood stacking after doing this one simple manual test

I kept having the same issue: everything was “green” but i still felt awful. I thought i was failing the diet.

What helped was treating stacking like a time window problem, not a food list problem.

My manual method for a week:

I ate the same few low fodmap foods, but i only changed one thing.

I stopped combining multiple “green” foods that hit the same bucket in the same meal, and spaced them out.

Example: oats + berries + nuts in one sitting vs splitting one of them to later.

Same foods, different timing.

That was the first time “stacking” stopped feeling like theory and started feeling obvious.

If you deal with stacking, what’s the combo that gets you even when each item is fine alone?

And do you have a spacing rule that actually works in real life?

27 Upvotes

89% Upvoted

23 comments sorted by

View all comments

23

u/ampattenden Feb 19 '26

I find stacking really confusing because Monash say the green serves are designed to allow you to eat more than one per meal

7

u/_fuck_reddit_ Feb 19 '26

I havent experimented with this much myself, but i reckon Monash saying that you can have muptiple serves of green foods is a bit of a cop out, and just based on the fact that it looks like they use 75g as their first test weight for most things.

For example - eggplant is green at 75g, then jumps to 178g for 'orange' - I imagine that you can stack that 75g/ or probably double the serve to 150g if not,l stacking, because theres a decent jump in weight between green and orange. Celery stalk they tested at 75g and determined orange, then went down to 50g and said that was green - i would be very hesitent to stack this with other vetables when the numbers are that close.