5 Low FODMAP High Fiber Foods
Are you following a low FODMAP diet and finding it difficult to get your fiber in?
You’re not alone. The low FODMAP diet restricts many fiber rich foods, such as fruits and vegetables, legumes and grains. As a result, it can be challenging to ensure you’re consuming adequate fiber daily within the parameters of this diet.
Well, you’re in the right place. As a dietitian who specializes in gut healing, I’m here to provide you with some low FODMAP high fiber food options.
In this article, I will provide an overview of the low FODMAP diet, highlight the importance of fiber and provide you with my top 5 high fiber low FODMAP foods!
Read on for fool-proof ways to get your fiber in.
Overview of Low FODMAP Diet
The acronym FODMAP is short for the following fermentable short-chain carbohydrates (F is for “fermentable”):
These sugars are poorly absorbed by the small intestine and can therefore sit and ferment in the colon, causing many symptoms of digestive distress (1).
A low FODMAP diet reduces these specific carbohydrates. Examples of foods that are are eliminated or restricted include: many grains, dairy-based milk and yogurts, beans, onions, apples, avocado and many more common foods. After 2-6 weeks, the FODMAP foods are slowly reintroduced one by one to figure out which foods trigger symptoms for you.
Since this diet is so specific, it is helpful to seek the guidance of a dietitian. If you are in need of counseling, feel free to reach out to me, Marie Murphy, MS, RD.
Fiber on a Low FODMAP Diet
As mentioned previously, many fiber-rich foods are restricted on a low FODMAP diet. For this reason, extra attention to adequate fiber consumption is important for a number of reason, which we’ll explore below.
Importance of Fiber
- Gut health
- Fiber helps promote regularity. Insoluble fiber adds bulk to stool while soluble fiber adds fluid. Both help avoid constipation and diarrhea.
- Fiber promotes a diverse microbiome– With increasing research being published on this, we now know maintaining a healthy gut affects many aspects of our physical and mental health, such as skin and mood. Fiber provides food for bacteria in our guts, and is likely a key component of a balanced microbiome.
- Improves cholesterol levels– Soluble fiber traps cholesterol in the small intestine, preventing it from entering the bloodstream. This allows cholesterol to exit the body without being absorbed. Ensuring you get adequate fiber in with your meals will help you to maintain healthy cholesterol levels.
- Satiety and weight management– Fiber is filling and sits in your stomach longer than other food components, allowing you to feel full for longer. This will regulate your hunger cues and allow you to go longer between meals without overwhelming hunger.
- Blood Sugar Control– Fiber helps slow the absorption of carbohydrates from the gut into the bloodstream, so that you can avoid those post-meal highs!
Top 5 Low FODMAP High Fiber Foods
The following are my go-to fiber filled foods that are FODMAP friendly. Once you become familiar with appropriate foods, you shouldn’t be finding it difficult anymore to get your fiber in.
- Flaxseeds– Filled with fiber, these seeds give you 2 grams of fiber per Tbsp. With a slightly nutty flavor, they’re easy to incorporate into many meals, just be sure to stick to 1 tbsp per meal or snack for a low FODMAP serving. As a bonus, they’re a great source of omega-3 fatty acids as well!
- Green Beans– These beans are low FODMAP approved at 15 beans (75 grams) which provides you with 2.8 grams of fiber. Try incorporating them daily as either a snack or a side dish to your lunch or dinner.
- Raspberries– Berries are a great source of fiber, with one serving of 15-30 raspberries (60 grams) containing 4 grams of fiber. Try having them with your breakfast as a great way to start your day with some fiber and antioxidants.
- Kiwi fruit– Low in FODMAPS, kiwis are a great option for you to enjoy with 1 kiwi fruit (69 grams) containing about 2 grams of fiber. They also happen to be high in Vitamin C and promote immunity, heart and digestive health.
5. Carrots– This commonly used vegetable makes the cut, with 1 medium carrot (61 grams) giving you about 2 grams of fiber. You can even incorporate this into more than one of your meals, or make a carrot rich soup.
While following a Low FODMAP diet may feel tedious and overwhelming at first, gathering the right information will help you feel more in control. Adding some of the foods from the list above will help you meet your daily fiber requirements and keep your gut happy and healthy!
I hope you found this article helpful and that you’ll seek out high fiber low FODMAP foods that you find delicious and satisfying.