10 Ways to get Enough Fibre on the Low-FODMAP Diet
Why am I not getting enough fibre?
Getting enough of the right kind of fibre, or really enough fibre in general, can be tricky on the low-FODMAP diet. Because we are eating mostly gluten-free grain products and starches, the alternatives are often ultra-processed. The diet also limits the amount and variety of fruit and vegetables we can have, and reduces the amount (or cuts out) high-fibre pulses like chickpeas, lentils and beans. But, with some planning and a little help from your favourite gut-friendly dietitian, you can get enough of the right fibre!
How much fibre do I need?
The amount of fibre you need is based on your age and gender, use the table below to find the amount of fibre that is right for you!
| Gender | Age 14-50 | Age 50+ |
|---|---|---|
| Women | 25g | 21g |
| Men | 38g | 30g |
What foods contain fibre?
Totally, let’s jump in! You can get fibre from fruit, vegetables, nuts, seeds, plant-based proteins, whole grains and starches. It is important to get a variety of these foods in order to get enough fibre, as well as both soluble and insoluble fibre. Fibre is a carbohydrate found in plants that does not get digested in the gut.
What is the difference between soluble and insoluble fibre?
Great question! Soluble fibre has the ability to dissolve in water, whereas insoluble fibre does not. This fibre is great for people with all types of IBS, but especially for our friends with IBS-D, because it dissolves in the excess water in the bowels to create a gel and makes bowel movements less watery. Insoluble fibre acts more like a brush in the intestines, by bulking up stools and creating more movement to ease constipation, great for those with IBS-C. Insoluble fibre can help reduce straining and hemorrhoids caused by constipation. However, both types of fibre are necessary for normal bowel movements and a healthy gut.
Which foods provide soluble fibre?
Soluble fibre can be found in low-FODMAP whole grains like oats and rice, seeds like flax and chia, as well as psyllium husk. Low-FODMAP fruit and vegetables containing a significant amount of soluble fibre, include: oranges, ripe guava, bananas, carrots and potatoes.
How can I eat more insoluble fibre?
You can include pulses at low-FODMAP quantities to get insoluble fibre from our plant-based proteins by including edamame beans, canned chickpeas and lentils in meals and snacks. Brown rice has the bran, or outer shell, of the rice in tact which provides insoluble fibre. Whole wheat products also contain the bran, try including a low-FODMAP serve at 1 slice of whole wheat bread if you are not avoiding gluten for other reasons. Eating nuts, seeds, as well as fruit with edible seeds, and vegetables with the skin on, are other ways to increase this fibre. Use the table below to check out low-FODMAP serving sizes and how much fibre each serving provides.
How to get enough fibre on the Low-FODMAP Diet
- Add 1 Tbsp chia seeds to yogurt or salad dressing (4.1g)
- Use 1 Tbsp flax seed, ground or whole, in smoothies (2.8g)
- Mix 1/4 cup canned lentils into ground meat for burgers, meatballs, and tacos (4.0g)
- Have 1/2 cup rolled oats hot or as overnight oats for breakfast or snacks (4.9g)
- Snack on high-fibre fruit, like: kiwi (2.3g), navel oranges (3.0g), or 30 raspberries (3.9g)
- Swap out white rice for 1 cup brown rice (3.2g), quinoa (4.2g), or millet (2.3g)
- Have 1 medium baked potato or as homemade wedges, with the skin on, for your carbohydrate choice (4.7g)
- Roast high-fibre veggies for sides, such as 1 cup carrots (3.1g) or parsnips (7.0g)
- Eat 1/2 cup edamame with a sprinkle of salt for a snack, or in grain bowls (4.0g)
- Curb hunger with 10 almonds (1.5g), 10 walnut halves (2.1g) OR 20 macadamia nuts (3.6g)
High-Fibre and Low-FODMAP Meal Plan Example
Breakfast:
1/2 cup rolled oats, cooked (4.9g)
5 strawberries (1.3g)
Snack:
3/4 cup lactose-free Greek yogurt
1 Tbsp chia seeds (4.1g)
Lunch:
1 COBS LowFOD bun, sandwich (1g)
1 cup carrots, raw (3.1g)
Snack:
1 kiwi fruit, peeled (2.3g)
Dinner:
1 cup cooked quinoa pasta with sauce (4.9g)
1 cup green salad (0.5g)
15 green beans, cooked (2.9g)
___________________________________________
Total: 25g fibre
Should I be using a fibre supplement?
It could be a good option! Many of my clients use a fibre supplement, with support, to help them hit their daily requirement if they are unable to get enough from food alone. Webber Naturals The Right Fibre4 IBS, available in unflavoured and zesty tangerine, is certified low-FODMAP by Monash University. This supplement is made from partially hydrolyzed guar gum, a prebiotic fibre that is good for both diarrhea and constipation-predominant IBS. To prepare, easily mix one scoop of the supplement into 250mL of a hot or cold beverage. The best part is that the powder does not make the drink chalky, thick, or gritty like other fibre supplements.
Are there any other considerations when increasing fibre?
When increasing the amount of fibre in the diet, a good rule of thumb is to start low and go slow. You and your gut-specialized dietitian can assess whether or not you are currently reaching your daily recommended amount of fibre. If not, work up to the target number of grams for your age and gender slowly over time. When increasing the amount of fibre in your diet, you will also want to increase the amount of water that you are drinking.
Also, watch out for inulin. Inulin is a type of fibre that comes from chicory root extract. This fibre is often used as a binder in processed foods, especially in diet foods or foods labelled as ketogenic, that are low in carbohydrates. Unfortunately, there is no low-FODMAP serving size for this ingredient and should be avoided, as it is easily fermented in the gut and exacerbates IBS symptoms.
This webpage contains affiliate links to certified low-FODMAP products that I have tried and recommend. The Food Fix Nutrition Consulting receives commission from qualifying purchases.
- 10 Ways to get Enough Fibre on the Low-FODMAP Diet
- Challenging FODMAP Reintroduction
- Phase 2: FODMAP Reintroduction
- The Low-FODMAP Diet Made Simple
- Phase 1: FODMAP Elimination
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