Fody's Highs and Lows: High Fiber, Low FODMAP Foods

For followers of the Low FODMAP diet, getting enough fiber can often be a concern. Why? Because many Low FODMAP foods, unfortunately, happen to be low fiber too. Since the diet focuses on gut health and digestive wellness, it’s essential to maintain that balance in mind and help manage your IBS by introducing high-fiber, Low FODMAP foods that can help get things moving.

When planning meals, center choices around high fiber, Low FODMAP foods to support both comfort and regularity.

High fiber, Low FODMAP Fruits and Vegetables

Many fruits and vegetables are excellent sources of dietary fiber. The great news is that even a small portion can pack a big punch when it comes to adding fiber to your diet. The fiber in these fruits and vegetables can also help balance your body’s glucose levels. Since the sugars in them are naturally occurring, they’ll help satisfy your cravings, while the fiber helps remove them from your body (source: Healthline).

Use the lists below to mix and match high fiber Low FODMAP foods for everyday meals and snacks.

Low FODMAP Fruits

•  Bananas (1.03 g fiber/ Low FODMAP serving- ⅓ banana)

• Raspberries (4 g fiber/ ½ cup)

•  Kiwifruit (4.2 g fiber/2 kiwis)

• Mandarin (6 g fiber/2 mandarins)

• Strawberries (1.8 g fiber/cup)

•  Passionfruit (3.8 g fiber/2 passionfruits)

•  Oranges (3 g fiber/orange)

These fruit options count as high fiber, Low FODMAP foods when enjoyed at the portions listed.

Low FODMAP Vegetables

• Carrots (2 g fiber/carrot)

•  Green Beans (2.3 g fiber/ ⅔ cup)

• Potatoes (2.35 g fiber/ ½ potato)

• Corn (1 g fiber/ ½ cob of corn)

• Eggplant (2.5 g fiber/cup)!!

Build plates around veggies that qualify as high fiber, Low FODMAP foods to boost daily fiber gently.

High fiber, Low FODMAP Legumes

Love ‘em or hate ‘em, legumes such as beans and lentils are super high in dietary fiber and notoriously good at getting your digestive tract moving. Although legumes are high in Oligos (the “O” in FODMAP) and can be a little difficult for dieters to digest, different cooking methods can change their FODMAP status, making them safer to eat. Here are a few high fiber, Low FODMAP legumes to read up on, then try: Handled and portioned properly, certain legumes can be smart high fiber Low FODMAP foods for variety.

• Black Beans (2.5g fiber/ ⅙ cup)

• Chickpeas (8.75g fiber/ ¼ cup)

• Mung Beans (22.78g fiber/ ⅔ cup)

• Butter Beans (3.25g fiber/ ¼ cup)

• Red Lentils (4g fiber/ ¼ cup)

• Green Lentils (3.88g fiber/ ¼ cup)

High fiber, Low FODMAP Breads, Cereals, and Pasta

Going on the Low FODMAP diet doesn’t have to mean cutting out your favourite carbohydrates. The main connection between the two is the level of gluten in these products. Since the gluten-free diet and the Low FODMAP diet go hand-in-hand, it’s important to pay attention and make sure you’re picking up products that have little to no gluten. Unlike their glutinous counterparts, the GF versions of these carby foods are made with bases like rice or potato, rather than wheat, so they’re notoriously low in fiber. Luckily, many companies specializing in gluten-free bread, cereals, and pasta are aware of the fact and are continuously making an effort to add dietary fiber. If you’re already carefully reading the labels, make sure to keep an eye on fiber levels while you’re at the grocery store. Look for labels that help you identify high fiber, Low FODMAP foods in the bread, cereal, and pasta aisle.

Low FODMAP fiber Supplements

The sneaky option to upping your fiber intake while on the Low FODMAP diet is to try adding a fiber supplement to your daily routine. Although we don’t officially endorse any specific brands, there are definitely a few out there that are labelled “Low FODMAP fiber supplements.” All you have to do is look! When whole-food fiber is hard to hit, Low FODMAP supplements can complement your plan alongside high fiber Low FODMAP foods.

For more tips on starting and maintaining a Low FODMAP diet, follow our blog or shop our range of gut-friendly products! Bookmark this guide and keep rotating high-fiber Low FODMAP foods to meet your goals without guesswork.

For more tips on starting and maintaining a Low FODMAP diet, follow our blog or shop our range of gut-friendly products!