High Fiber Low Fodmap Foods

High fiber low fodmap foods

Fiber is a Cornerstone of Gut Health. 

The key to gut health starts with a high-fiber diet. Fiber-containing foods, known as prebiotics, benefit the body in many ways. 

Concerning gut health, fiber feeds the protective bacteria in the gut. Fiber also provides energy to these protective bacteria to do all the jobs we rely on them to do: make vitamins, fight off pathogens, and help digest and absorb food and nutrients. 

Fiber is Fundamental to Reaching Your Health Goals. 

Fiber intake supports other systems of the body as well. Not only is fiber an essential nutrient for gut health, but it also plays a role in heart health by removing excess cholesterol from the body. 

Fiber can support weight management by keeping you fuller between meals. Adequate fiber intake helps maintain balanced blood sugar throughout the day and promotes daily bowel movements.

How Much Fiber Do I Need Every Day?

Fiber needs differ from person to person. The RDA (recommended daily amount) of fiber for men is 38 grams per day. The RDA is 25 grams per day for women. 

daily fiber needs women 25 grams men 38 grams

More is not necessarily better because everyone tolerates fiber differently. When working on increasing fiber intake, slowly increase by a few grams per day to avoid unwanted digestive symptoms like constipation, gas, and bloating. 

There are two types of fiber.

Each type of fiber plays a different role in the body. Soluble fiber dissolves in water and forms a gel-like substance. Soluble fiber helps remove cholesterol from the body and supports well-formed, easy-to-pass bowel movements. Soluble fiber helps to regulate blood sugar as well.

Imagine adding some oats to a bowl and covering them with water. If you were to come back an hour later, the oats would have absorbed the water, softened, and changed texture. 

Insoluble fiber adds bulk to stool and supports moving food through the digestive tract. Picture adding broccoli to a bowl of water. When you return an hour later, that piece of broccoli won’t look any different. Its texture and water content will be the same. 

Both types of fiber should be included in your diet. Luckily, most foods contain a mixture of soluble and insoluble fiber.

Fiber is in a variety of foods.

Fiber is in all plant foods. Essentially, if the food comes from the ground, it contains fiber. Fruit, vegetables, grains, nuts, seeds, beans, and legumes are all examples of fiber-containing foods. 

Certain fibers are challenging for some people to digest due to fodmaps.

fodmap stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. 

People with Irritable Bowel Syndrome (IBS) or Irritable Bowel Disease (IBD) are more sensitive to fodmap-containing foods. They may experience bloating, gas, abdominal pain, and changes to their bowel movement patterns after eating high-fodmap foods. 

fodmapS are fermentable carbohydrates that go undigested in the small intestine. When they reach the colon, the bacteria in the large intestine feed off them and release gas. The gas can cause inflammation and expansion of the gut wall, resulting in pain and discomfort. 

Plant Foods Contain Fodmaps.

Many of these fermentable carbohydrates are healthy, high-fiber foods. The good news is not all plant foods contain high amounts of fodmapS. Plenty of fruits, vegetables, whole grains, nuts, seeds, and beans are high fiber and low fodmap. 

It is still possible to meet your daily fiber needs by including the appropriate serving sizes of fodmaps in your diet. 

Fiber intake can take a hit when following a low fodmap diet. 

For people sensitive to fodmaps, it can be tricky to reach daily fiber need while trying to avoid unwanted digestive symptoms. Determine which high fiber low fodmap foods you can include in your diet to ensure you meet your daily needs consistently. 

High Fiber Low fodmap Vegetables

  • Bell Pepper (⅓ cup)
  • Zucchini (⅓ cup)
  • Potato (½ cup)
  • Eggplant (1 cup)
  • Carrot (1 medium)
  • Salad Greens (1 cup)

High Fiber Low Fodmap Fruits

  • Raspberries (⅓ cup)
  • Pineapple (1 cup)
  • Orange (1 medium)
  • Banana (1 medium)
  • Grapes (6 grapes)
  • Kiwi (2)
  • Cantelope (¾ cup)
  • Rhubarb (1 cup, chopped)

High Fiber Low Fodmap Beans and Legumes

  • Canned Garbanzo Beans (¼ cup, rinse, drained)
  • Edamame (½ cup, shelled)
  • Red Lentils (¼ cup, canned)

High Fiber Low Fodmap Nuts and Seeds

  • Macadamia nuts (20 nuts)
  • Peanuts (32 nuts)
  • Pine Nuts (1 tbsp)
  • Chia (2 tbsp)
  • Flax (1 tbsp)

High Fiber Low fodmap Grains

  • Sourdough or Gluten Free Bread (1 slice)
  • Oats (⅓ cup)
  • Quinoa (1/2 cup) 
  • Gluten Free Pasta (1 cup)
  • Brown Rice (½ cup)
  • Rice Noodles (½ cup)

Low Fodmap Doesn’t Mean No Fodmap. 

If you are intolerant to one fodmap, that doesn’t mean you are intolerant to all fodmaps. The fodmap foods you can include freely in your diet and the ones you should be mindful of varies from person to person. 

Work with a Registered Dietitian who specializes in digestive health and understands how to implement a low fodmap diet if you suspect an intolerance to fodmaps. This will streamline the process and avoid frustrations that come with navigating a complicated elimination diet alone. 



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