Recipe FODMAP Score Estimator
Add your meal ingredients and get an instant FODMAP risk score. Identify potential triggers before you cook to avoid FODMAP stacking.
Reviewed by Sarah Mitchell, RDN
Add Meal Ingredients
Add ingredients above to calculate your meal's FODMAP score.
Understanding FODMAP Stacking
FODMAP stacking happens when you eat multiple foods containing the same type of FODMAP in one meal. Even if each food is within safe limits individually, the combined FODMAP load can exceed your tolerance and trigger bloating, gas, or pain.
For example, eating almonds (GOS) + chickpeas (GOS) + avocado (sorbitol) in one meal combines multiple FODMAP groups at once. Our Score Estimator helps you catch these combinations before you eat.