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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.

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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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

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