High Fiber Low FODMAP Foods: 12 Tips for Getting Fiber on a Low FODMAP Diet

High Fiber Foods You Can Eat on a Low FODMAP Diet

The low FODMAP diet involves restricting short-chain carbohydrates that can worsen digestive issues like IBS. However, limiting FODMAPs means you miss out on some great high fiber foods.

Thankfully, you can still enjoy plenty of high fiber, gut-healthy foods on a low FODMAP diet. Here is an overview of IBS, the low FODMAP diet, and the best high fiber low FODMAP foods to eat.

Understanding IBS and the Low FODMAP Diet

Irritable bowel syndrome (IBS) is a common digestive disorder affecting the large intestine. It causes uncomfortable symptoms like abdominal pain, bloating, constipation, and diarrhea.

What Triggers IBS Flare-Ups?

The exact causes of IBS are not fully understood. However, flare-ups are often triggered by:

• Stress
• Hormonal changes
• Sensitivities to certain foods

FODMAPs are types of carbohydrates that commonly trigger IBS issues in those with sensitivities.

What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are all short-chain carbohydrates:

• Oligosaccharides - Fructans, galacto-oligosaccharides (GOS)
• Disaccharides - Lactose
• Monosaccharides - Fructose
• Polyols - Sorbitol, mannitol, xylitol, maltitol

Because FODMAPs are poorly absorbed in the small intestine, they pass into the large intestine where they draw fluid and get rapidly fermented by gut bacteria. This leads to bloating, gas, pain, and other problematic IBS symptoms.

The Low FODMAP Diet

The low FODMAP diet was developed specifically to help manage IBS symptoms. It involves avoiding foods high in types of FODMAPs shown to trigger digestive issues.

Studies have shown the low FODMAP diet can provide significant relief of IBS symptoms in up to 70% of people.

Challenges of Low FODMAP Diet

While beneficial for managing IBS, the low FODMAP diet also comes with some challenges:

Restriction of High Fiber Foods

Because FODMAPs tend to be found in high fiber plant foods, the diet can restrict fiber intake. Fiber is important for digestive health, so this is a downside.

Difficult to Follow Long-Term

Due to extensive food restrictions, the low FODMAP diet can be difficult to adhere to for long periods. It requires close label reading and avoiding various ingredients.

Risk of Nutrient Deficiencies

Limiting fruits, vegetables, grains, and dairy may lead to inadequate intake of important nutrients over time if substitutions arent made.

Optimizing Fiber Intake on a Low FODMAP Diet

With care, you can modify the low FODMAP diet to ensure you still get sufficient daily fiber. Here are some tips:

Focus on Low FODMAP High Fiber Foods

Prioritize these foods to meet fiber needs while preventing IBS issues. More specifics soon!

Incorporate Allowed Whole Foods

Eat plenty of allowed nuts, seeds, whole grains, and low FODMAP fruits and veggies.

Moderate Fiber at First

When starting the diet, restrict high fiber foods. Slowly reintroduce to identify tolerances.

Try Fiber Supplements if Needed

Discuss supplementing with psyllium husk or methylcellulose with your healthcare provider.

Top 12 High Fiber Low FODMAP Foods

Here are some of the best high fiber foods you can enjoy freely on a low FODMAP diet:

Oats

Gluten-free oats are low FODMAP in 12 cup uncooked servings. Enjoy oatmeal or overnight oats.

Rice

White and brown rice deliver modest fiber. Limit to 12 cup cooked servings.

Quinoa

Cook 12 cup quinoa like rice for 5 grams fiber. Rinse first to remove saponins.

Corn

Enjoy up to 12 cup corn kernels or 1 small corn on the cob.

Gluten-Free Bread

Check labels and aim for at least 2 grams fiber per slice.

Carrots

Have up to 12 cup chopped or sliced raw carrots or well-cooked carrots.

Potatoes

One small boiled, baked or mashed potato contains 3 grams fiber.

Chia Seeds

Just 1-2 teaspoons of chia provide 5+ grams of fiber.

Flaxseeds

Add 2 teaspoons ground flax or 1 tablespoon whole flaxseeds to foods.

Sorghum

Use sorghum flour and grains as substitutes for wheat-based foods.

Popcorn

Enjoy up to 2-3 cups of plain air-popped popcorn.

Dark Chocolate

Chocolate with 70%+ cocoa provides gut-healthy fiber and antioxidants.

Sample High Fiber Low FODMAP Meal Plan

Here is a one day meal plan incorporating high fiber low FODMAP foods:

Breakfast

Oatmeal made with 12 cup gluten-free oats, chia seeds, slivered almonds, brown rice syrup, and lactose-free milk.

Snack

Sliced carrots with hummus and 12 gluten-free rice cake with peanut butter.

Lunch

Turkey sandwich on gluten-free bread with lettuce, tomato, mustard, and sliced potatoes. Clementine orange.

Snack

3 cups air-popped popcorn seasoned with nutritional yeast.

Dinner

Seared salmon, 12 cup quinoa, roasted broccoli and potatoes. Dark chocolate square for dessert.

Tips for Success on Low FODMAP Diet

Here are some tips to help you implement a fiber-rich low FODMAP diet:

Work with a Dietitian

Consulting a dietitian knowledgeable in FODMAPs ensures appropriate nutrition.

Challenge and Reintroduce

After symptom improvement, re-challenge FODMAPs one at a time to pinpoint tolerances.

Read Ingredient Lists

Get in the habit of checking labels for high FODMAP ingredients like garlic, wheat, etc.

Enjoy Variety

Vary your diet within low FODMAP guidelines to support gut health.

Supplement Carefully

Work with your healthcare provider before taking fiber supplements.

With planning, you can get all the fiber you need for digestive health even when following a low FODMAP diet. Pay close attention to allowed high fiber foods and enjoy their benefits.

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.