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8 Low FODMAP Prebiotic Food Sources

Last updated on Jul 20th, 2018 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Are you wondering how to keep your gut bacteria happy while on the low FODMAP diet? Then prebiotics might be the answer! Many foods that are high in prebiotics are also high in FODMAPs – this is why the reintroduction phase of the low FODMAP diet is important. However, there are plenty of low FODMAP prebiotic foods you can enjoy.

Probiotics Vs Prebiotics

Probiotics are defined as “live microorganisms (bacteria) that, when administered in adequate amounts, confer a heath benefit on the host” (1). These probiotics can include lactobacillis & bifidus found in yoghurt.

In contrast prebiotics are food for our good gut bacteria. Prebiotics are when the food itself provides nourishment for the bacteria in the gut and include specific types of fibre (2). The non-digestable carbohydrates (prebiotics) that are in the foods we eat, travel through our digestive system to our large intestine, where they are then fermented (eaten) by our gut bacteria. This fermentation can cause gastrointestinal symptoms like gas and bloating.

The low FODMAP diet restricts the intake of many high prebiotic foods (like garlic and onion) because it limits the consumption of fructans and galacto-oligosaccharides (GOS), which are known to cause gastrointestinal symptoms (3). Over time these restrictions of high FODMAP prebiotic foods can cause our gut microbiome to change, and this is why you are encouraged to reintroduce high FODMAP foods. If you are in the elimination phase of the low FODMAP diet, it can be beneficial to seek out low FODMAP foods that contain prebiotics.

8 Low FODMAP Prebiotic Food Sources

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1. Buckwheat Groats / Kernels

Although buckwheat sounds like it belongs to the wheat family, it is actually a fruit seed grain related to rhubarb. It is classified as a cereal grain and it is low FODMAP in small serves. Buckwheat is also a whole grain and it contains prebiotic properties (4). If you are in the USA you can enjoy a ¾ cup serve of cooked buckwheat, if you are outside of the USA then test your tolerance to a ¼ cup serve (5).

Recipe idea: Try buckwheat porridge!

2. Rhubarb

Accredited practising dietitian, Joanna Baker, recommends rhubarb as it is high in fibre and contains prebiotics. Rhubarb is a tangy tasting vegetable, which is often mistakenly classified as a fruit! Just make sure you don’t eat rhubarb leaves as they are poisonous.

Recipe ideas: Create a strawberry and rhubarb crumble, or top your rice cakes with stewed rhubarb and raspberries.

3. Banana (unripe)

Another easy to access prebiotic food is banana (6). Bananas actually contain small amounts of inulin (which by itself is high FODMAP), however the amount of inulin is low enough to fall within the low FODMAP threshold providing the banana is unripe. Be mindful that ripe bananas are high FODMAP for fructans. Unripe bananas also make a great low FODMAP snack.

Recipe idea: Try making frozen banana bites for a tasty treat.

4. Common or Red Cabbage

Cabbage is known for being high in fibre but it is also beneficial for our gut bacteria as it contains prebiotics (7). Both common and red cabbage are low FODMAP in 3/4 of a cup serves and are a great way to meet your daily fibre needs. My favourite is purple cabbage (I love brightly coloured foods!).

Recipe ideas: Try shredding some cabbage into your next low FODMAP coleslaw, or roasting it with some olive oil.

5. Kiwifruit

Kiwifruit are an awesome low FODMAP food… they are high in fibre (2 kiwifruit a day is a great first line treatment for constipation), full of nutrients like vitamin C, K, E, potassium, and magnesium, and they are packed full of prebiotics (8 9 10). Kiwifruit also taste fantastic, making them an easy prebiotic to add into your everyday diet.

Recipe idea: Try adding 2 small kiwifruit to your low FODMAP muesli and top with lactose free yoghurt.

6. Fennel bulb

Not sure what fennel bulb is? It is a highly aromatic vegetable that has a slightly sweet, and a little bit spicy anise flavour. Fennel bulb is easy to cook with and according to Monash University it contains high levels of prebiotics (5). Just watch your serving size as it is low FODMAP at ½ cup serves, and then becomes high FODMAP at 1 cup serves (5).

Recipe idea: Shred fennel bulb into your salad, braise it in the oven with chicken or fish, or puree it into soup!

7. Canned lentils

Lentils are a fantastic source of dietary fibre, protein, and prebiotics (11 12). While on the low FODMAP diet, canned lentils contain the least amount of FODMAPs and can be safely enjoyed in ½ cup serves (5)

Recipe idea: Try mixing canned lentils into soups, stews, or ground beef (mince) based dishes to increase fibre and protein.

8. Small serves of high FODMAP foods

Sweet corn, snow peas, and savoy cabbage are all high FODMAP foods that contain prebiotics (11). Luckily for us, these high FODMAP foods also have safe low FODMAP serving sizes (5). This means you can include a small serve of these foods in your low FODMAP elimination phase diet.  Just remember to only have one safe serve of a high FODMAP food at a time.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Recipe ideas: Try mixing sweet corn into carrot & corn fritters, or add a small serving of snow peas or savoy cabbage to your next stir-fry.

Final Thoughts

There are plenty of low FODMAP foods that contain prebiotics, so make sure you eat a wide range of low FODMAP foods each day to keep your gut bacteria happy!

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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Hill, CG., Guarner, F., Reid, G., Gibson, G., Merenstein, D., Pot, B., …Sanders M. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology. 2014: Volume 11: Issue 8: p. 506-514. Doi: 10.1038/nrgastro.2014.66. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/24912386. Retrieved on: 2016-02-23. (Archived by WebCite® at http://www.webcitation.org/6fWUfhA2w)

2. International Food Information Council Foundation. Functional Foods Fact Sheet: Probiotics and Prebiotics. Food Insight. 2016-07-10. Retrieved from:http://www.foodinsight.org/Functional_Foods_Fact_Sheet_Probiotics_and_Prebiotics. Retrieved on: 2014. (Archived by WebCite® at http://www.webcitation.org/6iuSwrLQw)

3. Varney J. Prebiotics and probiotics: what are they and should I be including them on a low FODMAP diet?. Monash Low FODMAP Blog. 2016-01-03. Retrieved from:http://fodmapmonash.blogspot.co.nz/2016/01/prebiotics-and-probiotics-what-are-they.html. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuT9ixzO)

4. Préstamo, G., Pedrazuela, A. Peñas, E., Lasunción, M.A., & Arroyo, G. Role of buckwheat diet on rats as prebiotic and healthy food. Nutrition Research. 2003: Volume 23: Issue 6: p. 803–814. DOI: http://dx.doi.org/10.1016/S0271-5317(03)00074-5 Retrieved from:http://www.nrjournal.com/article/S0271-5317(03)00074-5/abstract. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuTdMCMu)

5. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2016: Version 1.6.1(305). Date retrieved: 2016-05-23. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-05-23. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

6. Marie, J. The Best Prebiotics to Eat. Livestrong. 2015-12-29. Retrieved from:http://www.livestrong.com/article/476744-the-best-prebiotics-to-eat/. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuX18yQ6)

7. Palken, J. Cabbage You Will Love. University of Massachusetts Medical School. 2016. Retrieved from:http://www.umassmed.edu/nutrition/ibd/ask-Nutritionist/cabbage-you-will-love/. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuUTO7b8)

8. Lee, Y. K., Low, K. Y., Siah, K., Drummond, L., & Gwee K. Kiwifruit (Actinidia deliciosa) changes intestinal microbial profile. Microbial Ecology In Health & Disease. 2012: Volume 23. DOI: 10.3402/mehd.v23i0.18572  Retrieved from:http://www.microbecolhealthdis.net/index.php/mehd/article/view/18572. Retireved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuV9fbBB)

9. Health Line. The 7 Best Things About Kiwis. Health Line. 2014-11-24. Retrieved from:http://www.healthline.com/health/7-best-things-about-kiwi. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuVNPOMg)

10. Cespedes, A. What Are the Benefits of Eating Kiwi Fruit?. Livestrong. 2013-10-13. Retrieved from:http://www.livestrong.com/article/346805-what-are-the-benefits-of-eating-kiwi-fruit/. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuVdBHmm)

11. Monash University. Dietary Fibre and natural prebiotics for gut health: FAQs. Monash University. 2016. Retrieved from:http://www.med.monash.edu.au/cecs/gastro/prebiotic/faq/. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuW1JWbN)

12. Nutrition.Data.Self. Nutrition Data Search: Lentils. Nurtition.Data.Self. 2016. Retrieved from:http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuWYuIYm)

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Alana Scott

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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.

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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).

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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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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.

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