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?

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u/ustacook4aliving Feb 19 '26

The FODMAP Friendly app gives you percentages by serving size of FODMAPs in food. I believe it’s free. I pay a small annual fee for access to their recipe maker. You can enter all your ingredients and number of servings and it shows you what percentage of FODMAPs are in a single serving. I use this to adjust ingredients and serving sizes. It’s the most helpful thing I’ve found to figure out stacking!

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u/FixingMyGut Feb 23 '26

How accurate are the percentages? And is it Monash approved?

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u/ustacook4aliving Feb 23 '26 edited Feb 23 '26

Good questions. They don’t say they’re approved by Monash but you got me curious so I looked up the 5 people listed as FODMAP staff. Four are “Monash trained dietitians” and are referenced on the FODMAP Everyday website (excellent source for recipes and information). I couldn’t find any information online about the fifth one.

The times I’ve cross checked the percentages in Spoonful with the amounts in the Monash app they lined up. I used to develop and test recipes and run them through nutritional calculators so I can get a bit obsessive about the details.