It is not an uncommon scenario where you have been super strict on the Low FODMAP Diet and still see very little change in your symptoms. The answer may be FODMAP stacking. Read on for a brief overview on what it is.
What is FODMAP Stacking?
FODMAP stacking occurs when multiple portions of one or more Low FODMAP foods from the same FODMAP category, e.g. Fructose, are consumed in a single meal or close together. This causes the FODMAPs to “stack” in your digestive system, which can eventually lead to a trigger in symptoms.
The reason for this is because food intolerance is dose dependent, meaning that whatever Low FODMAP food you may be intolerant to, will trigger your symptoms when you have reached your personal threshold. Ripe bananas may trigger a reaction in both Bob and Bobette but Bob can eat 1/2 a serve before triggering symptoms, whereas Bobette can only eat 1/3 of a serve.
Example of FODMAP Stacking
Using the Monash University Low FODMAP Smartphone App, I will explain how to identify if you’re FODMAP stacking:
Let’s look at flax seeds, if you didn’t go into the description of flax seeds, they appear to be relatively safe to consume on a Low FODMAP Diet because of the green light. However, upon reading the description the app states that most individuals with IBS should tolerate 1 tablespoon of flax seeds but 2 tablespoons contains high levels of Oligos – GOS. This means that if you consume more than 1 tablespoon of flax seeds in a single meal or within 2-3 hours from the first serve, the Oligos – GOS content stacks which may lead to a trigger in your symptoms.
Image source: Monash Uni Low FODMAP Diet app
There you have it, a quick overview on FODMAP stacking. Please note that the Monash University Low FODMAP Smartphone App has recently updated so there are changes in portions and descriptions to some of the foods
At The Nutrition Space, we can help you understand the Low FODMAP Diet and provide you with a structured plan to help you stay in control. For more information please click on the following link https://www.thenutritionspace.com.au/ibs-low-fodmap-program
Original article post on The Nutrition Space