• Home
  • Free Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Vegetarian Options
    • Baking
    • Side Dishes
    • Dessert
  • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
  • Club Plans & Prices
  • About
    • Alana's Story
    • Our Team
    • Nutrition Panels
    • Dietitian Reviewed
    • Media
    • Contact
  • Shop
  • Sign Up Login
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Low FODMAP Blog
  • Getting Started
  • Elimination
  • Living
  • Nutrition
  • Reintroduction
  • Travel
  • Food
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

5 Low FODMAP Ways To Boost Your Fibre Intake

Last updated on Jan 23rd, 2017 Authored by Alana Scott     Reviewed by Audrey Inouye (RD)

The low FODMAP diet removes some high fibre foods from our everyday diets. Not enough fibre can lead to toileting troubles… if you are struggling with constipation then it’s time to check you are getting enough. To find out how much fibre you need, check out my guide to Getting Enough Fibre on the Low FODMAP Diet. In the meantime, here are 5 quick and easy ways to boost your fibre intake:

  1. Add flaxseed or chia seeds to your low FODMAP yoghurt, smoothies or porridge. One tablespoon of chia seeds contains around five grams of fibre, making it an easy high fibre addition to your meal or snack (1). Just avoid serving sizes over two tablespoons as these can become high FODMAP (2, 6). Flaxseed, also known as linseed, is another great high fibre food as it contains between two to three grams of fibre per tablespoon (ground vs whole seeds) (3). According to testing by FODMAP Friendly, flaxseed (linseed) is low FODMAP in 1 tablespoon serves, however larger serving sizes are high FODMAP (6). Registered dietitian, Audrey Inouye from IBS Nutrition, recommends that you limit your serve to 2 to 3 teaspoons per meal. You can make flaxseed or chia seeds disappear into smoothies, yoghurt or porridge, which means it doesn’t feel like you are eating high fibre foods!
  2. Add a sprinkle of toasted low FODMAP nuts or seeds to your meals. This is a tasty way to add more fibre to your salads, cereals, pasta dishes or stir-fries. Low FODMAP nut options include peanuts, pecans, pinenuts, macadamia nuts, walnuts, or almonds (less than 10 nuts) (2). Toasted pumpkin seeds, sesame seeds, or sunflower seeds also make lovely low FODMAP additions to your meals (2). If you are in a hurry, then grab a handful of nuts or seeds as a quick snack.
  3. Eat more legumes. Canned lentils (1/2 cup serve) or canned chickpeas (1/4 cup serve) are both great low FODMAP fibre sources2. These canned legumes are lower in FODMAPs, as the fructans and GOS in the legumes leach into the water content in the can, lowering the FODMAP content of the legumes (2). You do need to drain and rinse these legumes well before using. Then try adding them to your soups, stews, salads, casseroles or curries.
  4. Don’t peel your vegetables! Vegetable skins are high in fibre and full of nutrients, so avoid peeling your carrots, potatoes, parsnips, eggplant, cucumber or zucchini (courgette). Throughout your day try to consume at least five serves of vegetables in different meals and snacks. Why not try some veggie sticks with low FODMAP hummus? Or try making a lunch of baked potato stuffed with low FODMAP bacon, a small serve of corn (low FODMAP at 43g or less), mustard sauce, with a green garden salad on the side.
  5. Enjoy two serves of fruit per day. Fruit can be a great source of fibre (4, 5). Try exploring these low FODMAP options: kumquats, breadfruit, ripe guava, raspberries, passionfruit, oranges, common banana (unripe) or kiwifruit as snacks or add them into your meals (2, 5). Check out the Monash Low FODMAP app for safe serving size information. Also, remember to space your fruit out throughout the day and to limit yourself to one serve of fruit at a time.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Helpful Tips When Increasing Fibre:

  • Increase fibre slowly to avoid gas, bloating, and diarrhea (4).
  • Spread your fibre-containing foods throughout your day by including them in a variety of meals and snacks (4).
  • Stay hydrated and drink plenty of fluids (4).
  • When buying processed food products, choose low FODMAP options that are higher in fibre (4). For example, gluten free brown bread instead of gluten free white bread. Look for high fibre foods that have four or more grams of fibre per serve.

Final Thoughts

It is easy to get enough fibre on the low FODMAP diet once you know how to choose high fibre foods. For more information on fibre and the low FODMAP diet please check out my article on: Getting Enough Fibre On The Low FODMAP Diet.

Other Useful Articles:

12 Tips For Managing Constipation

8 Low FODMAP Prebiotic Food Sources

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Audrey Inouye (RD)

Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More

SHOW REFERENCES

1. Self Nutrition Data. Seeds, chia seeds, dried Nutrition Facts & Calories. Self Nutrition Data. 2017-01-04. Retrieved from: http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2. Retrieved on: 2017-01-04. (Archived by WebCite® at http://www.webcitation.org/6nHR8l6x8)

2. Monash App. Food Guide. The Monash University Low FODMAP Diet App. 2016: Version 2.0.1(315). Date retrieved: 2017-1-05. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.  (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. Self Nutrition Data. Seeds, flaxseed Nutrition Facts & Calories. Self Nutrition Data. 2017-01-04. Retrieved from:http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2. Retrieved on: 2017-01-04. (Archived by WebCite® at http://www.webcitation.org/6nHS4bPYm)

4. Dietitians of Canada. Healthy Eating Guidelines for Increasing Your Fibre Intake. Dietitians of Canada. 2012-10-04. Retrieved from:http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fibre/Increasing-Your-Fibre-Intake.aspx. Retrieved on: 2017-01-04. (Archived by WebCite® at http://www.webcitation.org/6nHSgXLOh)

5. Dietitians of Canada. Food Sources Of Fibre. Dietitians of Canada. 2016. Retrieved from:http://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Soluble-Fibre.aspx. Retrieved on: 2017-01-04. (Archived by WebCite® at http://www.webcitation.org/6nHT59xTT)

6. FODMAP Friendly App. Food List. The FODMAP Friendly Low FODMAP Diet App. 2017. Date retrieved: 2017-1-22. Retrieved from: http://fodmapfriendly.com/app/.

Photo credit: ‘Yoghurt, Muesli, Fresh Berries‘ by Yulia Davidovich licensed under Shutterstock Standard Image. Edited by A Little Bit Yummy.

< PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux
  • 4 Low Fodmap USA Products That Can Help Change Your Life

Join Us On Instagram

alittlebityummy

763 13,138

Alana Scott

alittlebityummy

View

Jan 10

Open
Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

#glutenfree #nutfree #lowfodmap #broccoli #cheese #fritters #easymeal #coeliac #glutenfreelife #lowfodmapdiet #fodmap #glutenfreerecipe #foodblogger #inmykitchen

alittlebityummy

View

Jan 2

Open
Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

alittlebityummy

View

Jan 1

Open
Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

alittlebityummy

View

Dec 28

Open
🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
.
.
#giveaway #lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmap #happygut #fodmapfriendly #foodintolerances #ibsdiet #bloating #cookbook #glutenfreeanddairyfree #glutenfreelife #nutrition

alittlebityummy

View

Dec 24

Open
Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

.
#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself

alittlebityummy

View

Dec 23

Open
Who's making stuffing for Christmas? I am an absolute fan of stuffing that's crunchy on the outside but fluffy on the inside.

This my friends is my 'go-to' recipe as I can prep it the day before and then just cook it for a few minutes on Christmas Day. It's also really easy to make low FODMAP, gluten free and dairy free to suit the needs of you and your guests.

Get the recipe from alittlebityymmy.com or follow my profile link.

Also if you have any leftover stuffing then try pan frying it and adding a side of eggs, bacon and spinach for an epic breakfast 🙌

What sides are you making for Christmas?
.
#christmas #stuffing #christmasstuffing #glutenfreestuffing #lowfodmaprecipe #fodmap #coeliac #foodintolerances #ibsdiet #glutenfree #fodmapfriendly #foodphotographer #foodblogger #lowfodmap
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Carrot Cake

Low FODMAP Carrot Cake with Orange Lemon Icing

Baking, Dessert, Snacks, Vegetarian Options
Low FODMAP Summer Beef Salad with Mustard Vinaigrette

Low FODMAP Summer Beef Salad

Dinner, Lunch

Comments

  1. Ed Wetschler says

    December 20, 2018 at 1:37 am

    I like what you say here.
    A doctor recently put me on a diet that avoids lectins, which put it directly at odds with much of this (e.g. brown bread vs. white bread, unpeeled vegetables rather than peeled ones, including some fruit, etc.).
    What’s your take on the lectin-avoiding diets?

    Reply
    • Alana ScottAlana Scott says

      December 20, 2018 at 10:32 pm

      Hi Ed,

      Thanks for reaching out to us. We don’t recommend lectin-avoiding diets on this website. If you are wondering what diet is right for you then we highly recommend having a chat with a dietitian who can look at your medical history and lifestyle, and then make personalised recommendation of what diet might be best for you.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
This site uses cookies: Find out more.