Guide to High Fiber, Low FODMAP Foods for IBS Relief

A Guide to High Fiber, Low FODMAP Foods for a Healthy Diet

Following a low FODMAP diet can provide relief from IBS symptoms like bloating, gas, and abdominal pain. But restricting FODMAPs means limiting some healthy high fiber foods. The good news is there are plenty of fiber-rich foods you can enjoy on a low FODMAP diet. Read on to learn which high fiber foods are low in FODMAPs and how to incorporate them into a gut-friendly diet.

What are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are certain carbs and sugars that can be difficult to digest for some people. Foods high in FODMAPs include:

• Fructose (in excess of glucose)
• Lactose
• Fructans
• Galactans
• Polyols like sorbitol, maltitol, mannitol

Eating high FODMAP foods can draw water into the intestine, potentially leading to bloating and diarrhea in sensitive individuals. Restricting FODMAPs provides relief for many people with irritable bowel syndrome (IBS).

The Importance of Fiber

Fiber is an important component of a healthy diet. It comes from the parts of fruits, vegetables and grains that your body can't digest. The two main types of fiber are:

• Soluble fiber - dissolves in water to form a gel-like material. Found in oats, nuts, seeds, beans, lentils, peas, some fruits and veggies.
• Insoluble fiber - does not dissolve in water. Found in whole grains, wheat bran, vegetables, and fruit skins.

Both soluble and insoluble fiber provide valuable health benefits, such as:

• Improving digestion and gut health
• Supporting weight management
• Reducing cholesterol
• Controlling blood sugar
• Increasing satiety after meals

Most experts recommend getting 25-30 grams of fiber per day from food sources. However, restrictive diets like low FODMAP often limit high fiber foods. Getting adequate fiber intake may be challenging but is extremely important.

Finding Low FODMAP, High Fiber Foods

These simple tips can help increase fiber intake from low FODMAP foods:

Enjoy High Fiber Fruits

Only some fruits are low in FODMAPs. Great high fiber, low FODMAP fruits include:

• Bananas - 3 grams fiber per medium banana
• Blueberries - 3.5 grams per cup
• Grapefruit - 3 grams per half
• Kiwifruit - 3 grams per fruit
• Oranges - 3.4 grams per large orange
• Raspberries - 8 grams per cup
• Strawberries- 3 grams per cup

Fill Up on Vegetables

Most vegetables are naturally low in FODMAPs. Great options for boosting fiber include:

• Carrots - 3 grams of fiber per large carrot
• Spinach - 4 grams per cooked cup
• Broccoli - 5 grams per cooked cup
• Kale - 3 grams per cooked cup
• Green beans - 4 grams per cooked cup
• Zucchini - 2 grams per cooked cup
• Tomatoes - 2 grams per large tomato

Choose Gluten-Free Grains

Wheat is high FODMAP, but other gluten-free grains like rice, quinoa, buckwheat, millet, and oats contain fiber. Opt for gluten-free whole grains and bran cereals.

Eat Nuts and Seeds

Almonds, pecans, walnuts, pumpkin seeds, and flaxseeds are low FODMAP fiber sources. Enjoy up to 1/4 cup per serving.

Use Fiber Supplements

If adjusting your diet still doesn't provide enough fiber, talk to your doctor about adding a fiber supplement like psyllium or methylcellulose.

Sample High Fiber, Low FODMAP Day

Here is what a high fiber, low FODMAP day could look like:

Breakfast

• Oatmeal made with lactose-free milk, topped with bananas and slivered almonds
• Hard boiled egg
• Tea or coffee with lactose-free milk

Lunch

• Tuna salad wrap in a lettuce leaf, carrot sticks
• Blueberries

Dinner

• Turkey burger on a gluten-free bun with lettuce, tomato, and zucchini fries
• Quinoa salad with kale, dried cranberries, and pumpkin seeds

Snacks

• Hummus with carrot sticks
• Low FODMAP Protein bar
• Pecans sprinkled on lactose-free yogurt

Tips for Increasing Fiber Intake

Here are some helpful tips for getting more fiber from low FODMAP foods:

• Read labels and aim for at least 3 grams of fiber per serving
• Choose whole fruits over juices
• Eat fruits and vegetables with their skins when possible
• Include both soluble and insoluble fiber sources
• Drink plenty of water to aid fiber digestion
• Increase high fiber foods slowly to minimize gas and bloating
• Aim to meet daily fiber goals by adjusting portions of fiber-rich foods

Should You Try a Low FODMAP Diet?

A low FODMAP diet is not for everyone. It is best to work with a registered dietitian knowledgeable about FODMAPs to determine if it could help provide relief from your digestive symptoms. Be sure to focus on getting adequate fiber daily from wholesome low FODMAP foods.

With some thoughtful modifications, you can follow a gut-friendly, high fiber, low FODMAP diet to support the health of your body. Pay attention to how you feel and work closely with your healthcare team to find the eating pattern that allows you to feel your best.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.