Free stacking checker
Safe foods can add up to an unsafe meal.
FODMAPs from the same group pile into one total your gut meets at once — that's stacking. Build your plate below and see every group's combined load, with the exact foods behind it. No sign-up, no cryptic symbols.
How to read it: each bar sums the scores of the foods feeding that group, scaled by your portion sizes. One low-scoring food barely moves a bar; three of them in the same group can fill it. It's an estimate built for spotting pile-ups, not a lab measurement — portions and preparations vary.
Eating out instead? Photograph the menu and get every dish ranked — first scan is free.
Informational only — not medical advice. Scores reflect typical preparations and published FODMAP research.