Getting Enough Fiber When You Have IBS: A Low FODMAP Guide

Living with IBS doesn’t mean you have to sacrifice fiber – you just need the right approach! Fiber is essential for keeping our digestive systems running smoothly, but when you have IBS, getting enough fiber without triggering symptoms can be a delicate balance. Thankfully, with a low FODMAP diet and a little help from Fody’s IBS-friendly products, you can enjoy fiber-rich foods that support your gut health and taste delicious.

Why Fiber Matters When You Have IBS

Fiber is a type of complex carbohydrate that our bodies don’t fully digest, but it plays a big role in keeping things moving. Here’s a quick look at the two types of fiber:

• Soluble fiber dissolves in water to form a gel-like substance, which can help with blood sugar and cholesterol.

• Insoluble fiber adds bulk to stool, helping it move through your digestive system more efficiently.

For people with IBS, some fibers can be tricky. High-FODMAP foods, for instance, contain specific carbohydrates that can cause bloating and discomfort. But with some smart swaps and our low FODMAP-friendly options, you can meet your fiber goals without the unwanted symptoms.

Exploring Prebiotic Fibers

When it comes to fiber and IBS, not all fibers are created equal! Prebiotic fibers feed the good bacteria in your gut, which is essential for overall digestive health. As an example, Fody’s gentle fiber snack bars are made with prebiotics so you can get the benefits of fiber comfortably.

Many low-FODMAP foods offer these benefits without aggravating your symptoms. By adding the right kinds of fiber to your diet, you can keep your gut happy while avoiding IBS flare-ups.

Top Low FODMAP Fiber Sources

Here are some gut-friendly, low-FODMAP foods that are packed with fiber:

• Kiwi: A tasty, low-FODMAP fruit that adds a healthy dose of soluble fiber.

• Chia seeds and flaxseeds: Both are wonderful sources of prebiotic fiber and can be safely enjoyed on a low-FODMAP diet.

• Oats: A versatile, gluten-free option that’s FODMAP-friendly in small portions.

• Spinach and baby kale: Leafy greens that provide fiber and essential nutrients without the FODMAPs.

Our line of low-FODMAP, high fiber snacks bars make it even easier to meet your fiber needs. For example, our Salted Caramel High Fiber Snack Bar and Cinnamon French Toast High Fiber Snack Bar are designed specifically for IBS-friendly, fiber-rich snacking.

Going Gluten-Free for IBS Relief

Many gluten containing grains such as wheat, rye and barley also contain high amounts of FODMAPs. 

making gluten-free options a popular choice. We offer a range of gluten-free products that help you enjoy flavorful meals without the worry. Try these options:

• Original Ketchup: Adds that tasty, rich flavor of tomatoes in your go-to sauce.

• Garlic-Infused Olive Oil: Enhance dishes with low-FODMAP Garlic-Infused Olive Oil—irresistibly delicious.

• NO SOY Teriyaki Sauce & Marinade: Our soy-free, IBS-friendly teriyaki sauce with gluten-free tamari and ginger.

Adding these options to your pantry can make gluten-free cooking fun and simple, keeping you satisfied and symptom-free.

Fiber-Rich Recipe Ideas with Fody Foods

Here are a few ways to easily include fiber in your IBS-friendly diet, using our delicious products:

Spicy Mussels And Pasta With Garlic Bread 

Savor Fody’s low-FODMAP Spicy Mussels Linguine with Garlic Bread recipe! This flavorful, IBS-friendly dish combines tender mussels, gluten-free linguine, and spicy sauce, perfect for those with sensitive stomachs.

Low-FODMAP Teriyaki Noodles With Salmon

Enjoy a delicious low-FODMAP teriyaki noodle recipe with salmon! Made with Fody’s IBS-friendly teriyaki sauce, this easy, flavorful dish is perfect for sensitive stomachs and packed with taste.

Crispy Lemon-Pepper Potato Wedges With Ketchup

Try Fody’s Crispy Lemon Pepper Potato Wedges with Ketchup, a tasty low-FODMAP recipe! These zesty, crunchy wedges pair perfectly with Fody’s IBS-friendly ketchup for a satisfying, stomach-friendly snack.

Simple Tips for Increasing Fiber on a Low FODMAP Diet

If you're finding it challenging to get enough fiber on a low FODMAP diet, don’t worry – there are simple ways to make it easier:

• Start slow: Introduce fiber gradually to avoid overwhelming your system. Begin with small servings of low-FODMAP foods like oats and chia seeds.

• Stay hydrated: Fiber works best with plenty of water, so keep a water bottle handy!

Enjoying a Balanced Diet with Fody Foods

Getting enough fiber with IBS doesn’t have to be complicated. By focusing on low FODMAP fiber sources and enjoying our delicious, IBS-friendly products, you can keep your gut in great shape without sacrificing flavor. From tasty, fiber-packed snack bars to flavorful infused oils, we make it easy to add variety to your diet while staying symptom-free.

With the right foods and a few simple strategies, you can meet your fiber needs and feel amazing!