Low FODMAP Sources of Fiber
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Fiber is a carbohydrate that the body can't fully digest, so it passes through the digestive system mostly intact. Fiber helps to regulate bowel movements and prevent constipation, but fiber also has other benefits, such as controlling blood sugar levels and lowering cholesterol. Most importantly, fiber feeds the beneficial bacteria that live in the gut. These helpful bacteria break fiber down into short-chain fatty acids such as butyrate, which maintains the integrity of the gut mucosal lining and reduces inflammation.²
Most adults should aim for around 25-30 grams of fiber daily. Some of the best low FODMAP sources include:
Quinoa: Quinoa is a low-FODMAP grain that is also high in fiber. It can be a great alternative to wheat-based grains.
Buckwheat: Buckwheat is another low-FODMAP grain high in fiber and can be used in various recipes, such as pancakes, porridge, or as a rice substitute.
Chia seeds: Chia seeds are a great source of fiber and can be added to smoothies, yogurt or used as an egg substitute in baking.
Pumpkin seeds: Pumpkin seeds are low-FODMAP and provide good fiber. They can be eaten as a snack or added to salads and baked goods.
Green leafy vegetables: Many green leafy vegetables such as spinach, kale, and Swiss chard are low in FODMAPs and contain fiber. These can be included in salads, sautés, or smoothies.
Carrots: Carrots are a low FODMAP root vegetable that can be enjoyed raw or cooked. They provide both soluble and insoluble fiber.
Eating a low FODMAP diet can be challenging, but it doesn't mean you have to sacrifice fiber intake. Remember to aim for around 25-30 grams of fiber per day, and to drink plenty of water to help the fiber do its job.
Consulting a registered dietitian familiar with the low FODMAP diet can also help ensure that you're following the diet correctly and meeting your nutritional needs.
References:
- Fuller S, Beck E, Salman H, Tapsell L. New Horizons for the Study of Dietary Fiber and Health: A Review. Plant Foods Hum Nutr. 2016 Mar;71(1):1-12. doi: 10.1007/s11130-016-0529-6. PMID: 26847187.
- Martin-Gallausiaux C, Marinelli L, Blottière HM, Larraufie P, Lapaque N. SCFA: mechanisms and functional importance in the gut. Proc Nutr Soc. 2021 Feb;80(1):37-49. doi: 10.1017/S0029665120006916. Epub 2020 Apr 2. PMID: 32238208.