High Fiber Low FODMAP Foods
For individuals with IBS or sensitive gastrointestinal (GI) systems, a low FODMAP diet helps relieve bloating, gassiness, and digestive discomfort. However, finding fiber-rich foods that fit within this dietary framework can be challenging. Incorporating low FODMAP fiber sources such as chia seeds, flaxseeds, oats, and certain fruits and vegetables ensures digestive health without triggering symptoms. This article explores everything you need to know about high-fiber FODMAP-friendly foods and how to integrate them into your diet for optimal gut health.
What Are Low FODMAP Foods?
FODMAP-low food is a food in which fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) components are low. These are low-sugar units that can be fermented by the gut, leading to gastrointestinal symptoms.
Examples of FODMAP Categories:
- Oligosaccharides: Found in onions, garlic, and wheat.
- Disaccharides: Lactose-containing foods like milk and cheese.
- Monosaccharides: Fructose-rich foods like honey and apples.
- Polyols: Sugar alcohols in cherries, cauliflower and artificial sweeteners.
Low FODMAP foods are considered to be more easily recoverable and are recommended for patients with IBS or associated illnesses. Common options include bananas, carrots, spinach, and rice.
High-Calorie Low FODMAP Foods
Trying to find high-calorie foods while following a restrictive low FODMAP diet may be challenging, but is essential in providing a patient with increases in nutritional needs. Here are some nutritious and calorie-dense low-FODMAP options:
- Nuts and Seeds
Examples: Almonds (10 nuts/serving), walnuts, chia seeds, and sunflower seeds.
Tip: Limit portions to avoid excess FODMAP intake.
- Oils and Fats
FODMAP-low and energy-rich nutrients (i.e., olive oil, avocado oil, and coconut oil).
Usage: Drizzle on salads or use for cooking.
- Protein-Rich Options
Eggs, chicken, turkey and firm tofu are low-FODMAP and high-calorie foods.
- Grains
Gluten-free cereals (i.e., quinoa, oats, buckwheat) are energy-rich and satiating.
Low FODMAP Fiber Sources: Low FODMAP Foods Chart
Below is a short guide chart of the low FODMAP foods per food group:
| Category | Low FODMAP Foods |
| Fruits | Bananas, blueberries, oranges |
| Vegetables | Zucchini, carrots, spinach |
| Proteins | Eggs, chicken, firm tofu |
| Grains | Rice, quinoa, gluten-free oats |
| Dairy Substitutes | Almond milk, lactose-free yogurt |
| Snacks | Rice cakes, popcorn, dark chocolate (30g) |
This table is a useful tool to meal plan and keep to the low FODMAP diet.
Low FODMAP Fiber Sources: Surprisingly Safe Foods
Foods that appear restricted due to their flavor-delivering or nutritional-rich properties are, in reality, low FODMAP.
- Dark Chocolate
Grams 30 Up to 30 grams of dark chocolate with low FODMAP with a minimum 70% cocoa content that can satisfy sweet cravings.
- Popcorn
Air-popped popcorn is a low-energy snack that is suitable for a low FODMAP diet.
- Potatoes
White, red and sweet potatoes are all safe and broadly applicable.
- Green Beans
Despite being a legume, green beans are not high FODMAP at less than 20 g.
- Hard Cheeses
Parmesan, cheddar, and Swiss cheeses are all low in lactose and therefore low in FODMAP.
Low FODMAP Fiber Sources: Are Fermented Foods Low FODMAP?
Probiotic effects are often claimed for fermented foods, but not all fermented foods are low FODMAP (i.e., low FODMAP effect).
Low FODMAP Fermented Foods:
- Kimchi (Cabbage-Based): In small amounts, some varieties of kimchi do not contain low FODMAPs.
- Sourdough Bread: Sourdough can also (be made from spelled or gluten-free flour) be a suitable option.
- Lactose-Free Yogurt: Fermentation reduces lactose, making it low FODMAP.
High FODMAP Fermented Foods to Avoid:
- Kombucha: Contains high levels of fructans and polyols.
- Sauerkraut (Traditional): Often high in FODMAPs due to fermentation processes.
It is important to check labels and portion sizes to make sure the food suits your low FODMAP target.
Where to Buy Low FODMAP Foods
Low FODMAP food may be easier to identify than one might think since many supermarkets and online retailers offer suitable products.
- Local Grocery Stores:
- Check the gluten-free or organic aisles for low FODMAP options.
- Online Retailers:
- Items on sale in stores such as Amazon and food shops that feature specialty foods are low FODMAP-approved.
- Specialty Brands:
- Search for products from brands such as Fody Foods and/or Casa de Santé whose products are designed for low FODMAP diets.
- Farmers’ Markets:
- Fruits, vegetables and cereal grains are typically FODMAP acceptable and available from local stores.
Pro Tip: In this app, the functional food ingredients associated with the low FODMAP diet are assessed and confirmed using the Monash University FODMAP app.
Summary
It is entirely feasible to follow a low FODMAP diet while ensuring sufficient fiber and calories with careful food selection and planning. Incorporating low FODMAP fiber sources such as chia seeds, flaxseeds, and gluten-free grains can help maintain digestive health. A well-balanced approach, including nuts, seeds, and select vegetables, provides essential nutrients while preventing gastrointestinal discomfort. By prioritizing low FODMAP fiber sources, individuals with IBS or sensitive digestive systems can avoid bloating and pain while supporting gut health. Choosing fiber-rich foods wisely ensures that low FODMAP fiber sources contribute to optimal digestion and overall well-being. Proper planning and reliance on low FODMAP fiber sources allow individuals to sustain a healthy diet without triggering symptoms.
Using tools such as the low FODMAP foods chart and apps make meal planning much easier. Knowing where to find certified products ensures that you are well-equipped to manage your diet.
Gradual, informed dietary changes can improve the gut, relieve symptoms, and promote a sense of health. Start applying these guidelines immediately so that you can experience the benefits of a high-fiber, low-FODMAP lifestyle.
