Guide to the Best High Fiber, Low FODMAP Foods
Eating high-fiber foods has many benefits, but if you have irritable bowel syndrome (IBS), you may be hesitant to eat fiber-rich foods. In addition, if you are on a low FODMAP diet, it can be tricky to figure out how to eat high-fiber foods without causing digestive symptoms.
As a dietitian who has IBS, I have struggled with finding the right balance of eating more fiber while preventing digestive symptoms. So, I created this guide to help you find high-fiber, low FODMAP foods! This will help you meet your fiber needs without the uncomfortable symptoms.
If you are looking for high-fiber, low carb foods and you don’t have concerns about digestive symptoms, check out my list of 27 High Fiber Low Carb Foods!
Understanding Fiber and FODMAPs
Let’s first dive into the definitions. What is dietary fiber? And what are FODMAPs? And if you have IBS, why is it important to still eat high-fiber foods?
What is Dietary Fiber?
According to the National Library of Medicine, dietary fiber consists of non-digestible carbohydrates from plant cell walls. It is non-digestible because it is not absorbed or digested in the human small bowel. Dietary Reference Intake (DRI) for dietary fiber is 38 grams for men aged 19-50 and 25 grams for women aged 19-50. Over the age of 50, the DRIs for fiber decrease to 30 grams for men and 21 grams for women.
There are two types of fiber, soluble and insoluble, which are both critical for a healthy gut. Soluble fiber is soluble in water and forms a gel. The gel helps to slow digestion and improve cholesterol and blood glucose levels. Soluble fiber foods include oats, beans, citrus fruits, and psyllium.
Insoluble fiber is not soluble in water and helps to add bulk to stools. It also promotes regular bowel movements and prevents or improves constipation. Food sources of insoluble fiber include whole grains, nuts, seeds, potatoes, and green beans.
Remember, eating both soluble and insoluble fiber sources is vital for optimal digestive health.
According to Healthline, the health benefits of dietary fiber are impressive and include:
- Normalizing bowel movements
- Preventing colon cancer
- Lowering cholesterol levels
- Control blood glucose levels
- Help with satiety and weight management
- Promote a longer life
What are FODMAPs?
So, now that we understand fiber, let’s talk about FODMAPs. FODMAPs are types of carbohydrates that ferment in the gut. It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Monash University in Melbourne, Australia, created and researched the Low FODMAP diet for those who suffer from IBS and other digestive conditions.
Some common high-FODMAP foods are apples, onions, garlic, beans, and asparagus. However, even if a food is high in FODMAPs, you may be able to tolerate a smaller portion. Limiting high FODMAP foods to help prevent digestive symptoms is beneficial for people with IBS. These uncomfortable symptoms include bloating, gas, abdominal pain, diarrhea, or constipation.
Criteria for High-Fiber, Low-FODMAP Foods
Now, you may wonder, how do I eat enough fiber on a Low FODMAP diet since both fiber and FODMAPs come from carbohydrates? And you are correct; it can be a little challenging to get enough fiber while on the elimination phase of the Low FODMAP diet. In a study done in 2020, researcher Dr. Staudacher and others found that while following a low FODMAP diet, only 5% were able to meet the fiber goal of 30 grams per day.
Luckily, there are plenty of low FODMAP carbohydrate foods that are also high in fiber. By meal planning and incorporating these foods into your meals and snacks, you can reach your fiber goals and avoid uncomfortable digestive issues.
Using the Monash Univeristy App to find Low FODMAP foods, I have created a list of foods that are also a good source of fiber. Each food is a serving size considered low in FODMAPs, along with the amount of fiber.
List of Best High-Fiber, Low FODMAP Foods
Vegetables
For a complete list of IBS-friendly vegetables, check out this post, The Ultimate Guide to Low FODMAP Vegetables.
- Carrots: 1 cup of chopped carrots = 3.6 grams of fiber
- Green bell peppers: ½ cup of chopped green bell peppers = 1.3 grams of fiber
- Spinach: 1 cup of raw spinach = 1.3 grams of fiber.
- Collard greens: 1 cup of raw, chopped collard greens = 1.4 grams of fiber
- Heart of palm: 146 grams of canned in brine, heart of palm = 2.2 grams of fiber
- Romaine lettuce: 2 cups of raw romaine lettuce = 2 grams of fiber
- Parsnips: 1 cup of parsnips slices = 6.5 grams of fiber
- White or red potatoes with skin: ½ cup of diced, unpeeled potatoes = 1.3 grams of fiber
- Rutabaga: 1 cup cubed rutabaga = 3.2 grams of fiber
- Broccoli heads: ¾ cup = 1.8 grams of fiber
- Cabbage (common and red): ¾ cup shredded = 1.3 grams of fiber
- Eggplant: 1 cup cubed = 2.5 grams of fiber
- Okra: 75 grams, raw, about 7.5 pods = 2.4 grams of fiber
Fruits
For a complete list of FODMAP-friendly fruits, check out this Guide to the Best Low FODMAP Fruits!
- Blueberries: 1 cup = 3.6 grams of fiber
- Oranges: 1 medium, peeled navel orange = 2.8 grams of fiber
- Kiwi: 2 small, green peeled = 4.2 grams of fiber
- Pineapple: 1 cup = 2.3 grams of fiber
Grains
- Oats: old-fashioned oats or rolled oats ½ cup uncooked = 4 grams of fiber
- Quinoa: 1 cup cooked (white, red, or black) = 5 grams of fiber
- Brown rice: 1 cup cooked = 3.2 grams of fiber
- Gluten-free bread: Schär multigrain bread, two slices = 5 grams of fiber
- Popcorn: 3.5 cups plain popcorn = 4 grams of fiber
Nuts and Seeds
- Chia seeds: 2 tablespoons = 8.2 grams of fiber
- Flaxseeds: 1 tablespoon ground = 1.9 grams of fiber
- Almonds: 10 shelled, raw = 1 gram of fiber
- Pumpkin seeds: 2 tablespoons shelled, dried = 1.8 grams of fiber ber
Legumes
- Canned lentils (rinsed and drained) ¼ cup = 3.4 grams of fiber
- Dried red lentils, boiled, drained: ¼ cup = 4 grams of fiber
- Garbanzo beans or Chickpeas, canned and drained: ¼ cup = 2.7 grams of fiber
- Cannellini beans, canned and drained: ⅓ cup = 4 grams of fiber
- Kidney beans, canned and drained: 86 grams = 4 grams of fiber
Starchy Vegetables
- Potatoes: white or red unpeeled raw ½ cup = 1.6 grams of fiber
- Sweet potatoes: unpeeled and raw ½ cup = 2 grams of fiber
- Spaghetti squash: ½ cup cooked = 1 gram of fiber
Tips for Incorporating High-Fiber, Low-FODMAP Foods into Your Diet
Incorporating high-fiber, low-FODMAP foods into your diet can be manageable with some planning. Here are some tips and meal ideas!
- Start by gradually adding high fiber foods to your meals to allow your digestive system to adjust. Adding fiber too quickly may result in uncomfortable symptoms such as bloating, constipation or diarrhea.
- Begin your day with a fiber-rich breakfast, such as oatmeal topped with blueberries and flaxseeds. Try my Almond Butter Oatmeal recipe!
- For lunch, consider a quinoa salad with spinach, bell peppers, and a serving of firm tofu or chicken.
- Snack on low-FODMAP fruits like strawberries or kiwi, and opt for nuts and seeds like almonds, chia seeds, and pumpkin seeds in moderation using recommended portion sizes. You can also make a chia seed or flaxseed pudding!
- When planning dinners, integrate vegetables like carrots and zucchini into your dishes, and use lactose-free dairy products where needed if you are sensitive to dairy.
- Meal prepping can also help ensure healthy options are readily available, reducing the temptation to reach for high-FODMAP convenience foods.
- To reach your fiber goals, keep track of your fiber intake using an app such as My Fitness Pal or Carb Manager.
By following these tips, you can enjoy the benefits of a high-fiber diet while effectively managing your FODMAP intake.
Potential Challenges and Solutions
Following a high-fiber, low-FODMAP diet can be challenging. Here are some of the common challenges and possible solutions.
- One common issue is finding a variety of foods that fit both criteria, which can make meals feel repetitive. This guide can help you create a variety of different meals using the recommended foods above. Experiment with different recipes and cuisines to keep your meals fresh and exciting.
- Another challenge is the potential for digestive discomfort when increasing fiber intake; to mitigate this, gradually introduce high-fiber foods and ensure adequate hydration to help your digestive system adapt.
- Also, read food labels carefully, as many packaged foods contain hidden FODMAPs.
- When dining out, research menus beforehand or communicate your dietary needs to the staff to avoid accidental FODMAP consumption.
- Consulting with a dietitian specializing in low-FODMAP diets can provide personalized advice and support, helping you navigate difficulties and maintain a balanced, enjoyable diet.
- If you find it difficult to reach your daily fiber intake goals, try adding a fiber supplement. Psyllium and Sunfiber are some examples of IBS-friendly fiber supplements.
Conclusion
So now you have a guide to the best high fiber low FODMAP foods to help you meet your daily fiber needs while preventing digestive issues. Eating IBS-friendly fiber-rich foods will also help you have a healthy gut and stay full and satisfied throughout the day.
Keep this list handy the next time you make your grocery shopping list!
If you need more help following the Low FODMAP diet, subscribe to my emails for the latest IBS diet tips and recipes.
References
Staudacher, H. M., Ralph, F. S., Irving, P. M., Whelan, K., & Lomer, M. C. (2020). Nutrient Intake, Diet Quality, and Diet Diversity in Irritable Bowel Syndrome and the Impact of the Low FODMAP Diet. Journal of the Academy of Nutrition and Dietetics, 120(4), 535-547. https://doi.org/10.1016/j.jand.2019.01.017
