• 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

Feeling Tired? Are you getting enough iron on the Low FODMAP Diet?

Last updated on Sep 14th, 2016 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Iron and the Low FODMAP Diet

A while ago I was really battling with low iron. Iron tablets weren’t an option for me as they are harsh on my stomach, which is the last thing I needed for my Irritable Bowel Syndrome (IBS)! I have finally got my iron to a healthy level through controlling my diet and making sure I am eating low FODMAP foods that are high in iron. This blog is to help you enhance your iron levels while on the low FODMAP diet. If you need help choosing an iron supplement please talk to your doctor or pharmacist who can make a recommendation based on your medical history.

What is Iron and what happens when we don’t get enough?

Iron is an important mineral needed to produce haemoglobin in our blood, which carries the oxygen around our body (1 2). Iron also helps to support and maintain a healthy immune system (1 2). When our bodies stop getting enough iron, we produce fewer healthy red blood cells. This can cause you to feel tired and lethargic because your body is less able to transport oxygen around (1 2). Low iron can also lead to paleness, difficulty concentrating, impaired performance at work or school, and weaker resistance to illness (1). It is important that if you are experiencing some of these symptoms you go and talk to your doctor.

Where does your body source iron?

There are two major sources of iron:

Haem iron is only found in meat, chicken and fish. This type of iron is more easily absorbed by your body (1 3). Between 15 to 35% of iron in beef and lamb will be absorbed by your body (4).

Non-haem iron is found in eggs, vegetables, grains and fruit. However, this type of iron is harder for your body to absorb (1 3). Research shows that as little as 5% (2-20%) of iron in spinach is usable by your body (4). An interesting fact is that you would need to eat 2kg of silverbeet to get the same amount of iron provided by 100g of lean beef (4).

For Low FODMAP Food Iron Sources see the table the table below.

Do any foods reduce iron absorption? 

 

Calcium rich foods reduce both haem and non-haem iron absorption (6 7 8). Calcium is found in milk, yoghurt, cheese, tofu, sardines, tinned salmon, broccoli, rhubarb as well as other vegetable sources (6 8). Small amounts of calcium (50 milligrams or less) have little effect on iron absorption, however larger servings such as one glass of skim milk (300 milligrams or more) can significantly reduce iron absorption (6 8). So if you want to have a glass of lactose free milk make sure you have it at least an hour before or after high-iron meals.

Eggs contain a protein called phosvitin, which binds to the iron molecules together and reduces your body’s ability to absorb the iron (6 7 8). One egg can cause your body to absorb 28% less iron from your iron-rich meal (6 7).

Foods high in oxalates reduce the absorption of non-haem iron (6 7 8). According to the Iron Disorders Institute “oxalates are compounds derived from oxalic acid and found in foods such as spinach, kale, beets, nuts, chocolate, tea, wheat bran, rhubarb, strawberries and herbs such as oregano, basil, and parsley”  (6). This is why even though spinach is high in iron our bodies find the iron difficult to absorb (6).

Polyphenol-rich foods like tea, coffee, and cocoa can also affect iron absorption (6 7 8). Polyphenols or phenolic compounds are antioxidants that help remove damaging free-floating cells from the body (8). Some types of cocoa and tea can reduce iron absorption by up to 90%, while one cup of coffee can reduce absorption by 60% (6). Phenolic acid can also be found in peppermint and some herbal teas, spices, walnuts, raspberries and blueberries (6). It is recommended that you do not consume foods high in phenolic acid two hours prior to, or following, your main iron-rich meal (6).

Phytate is found in foods like walnuts, almonds, sesame, lentils, cereals and whole grains (6 7 8). Phytate is a compound found in fibre and soy protein. Even small amounts of phytate can reduce iron absorption by 50 to 65% (6).

Just because these foods can reduce iron absorption it does not mean you need to cut them out of your diet. Try reducing the amount of these foods you have with your iron-rich meal, and make sure you consume foods that help increase iron absorption.

Do any foods increase iron absorption?

Vitamin C (ascorbic acid) occurs naturally in fruit and vegetables and it can help increase iron absorption (6 7). Just 100 milligrams of ascorbic acid can increase iron absorption from a specific meal by 4.14 times (6). Citrus fruit like mandarins and oranges are good sources of vitamin C (1 9). One orange can provide you with 70 milligrams of vitamin C (9). Vegetables like red pepper/capsicum, tomatoes, collard greens, potato and turnips are all good sources of vitamin C (1 9). Other fruits high vitamin C that can help with iron absorption are strawberries, kiwifruit, and cantaloupe melon (1 9). When adding low FODMAP fruit and vegetables to your meals make sure you stick to the low FODMAP serving sizes recommended by Monash University.

 

Tips on Improving Iron Absorption from NZ Nutrition Foundation (2015)

  1. Lean red meat (beef or lamb) is the best source of easy to absorb iron. If possible eat it 3 to 4 times a week. Chicken, pork, and poultry are also good sources of iron, so eat a variety of these to help increase your iron intake.
  2. Eat vitamin C rich foods (oranges, kiwifruit, capsicum – low FODMAP fruits and veggies) with your meals to help increase the absorption of non-haem iron.
  3. Have balanced meals that include both haem foods and non-haem foods to increase absorption of iron. For example, adding lean meat to a salad like A Little Bit Yummy does here: Summer Beef Salad.
  4. If you don’t eat meat and fish then it is important to include foods that are high in non-haem iron. These foods include tofu, cooked lentils and beans. However be aware that some of these foods can be high FODMAP and lead to IBS symptoms (Monash University App, 2014).
  5. Avoid drinking tea or coffee with meals as it reduces the amount of iron your body absorbs.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

How much iron does your body need per day?

You need different amounts of iron depending on your gender and what life stage you are in. Females tend to need more iron than men. The table below shows the recommended daily intake (RDI) of iron needed for each life stage.

Iron Requirements Table

Table Sourced from: NZ Nutrition Foundation, 2015

Low FODMAP High Iron Foods

Introducing a variety of these low FODMAP and high iron foods into your daily diet will help you to maintain and enhance your iron levels. The serving sizes listed in the table are from the original sources and may need to be adjusted to stay within the low FODMAP limits. Use the Monash Low FODMAP app to find the appropriate serving size.

  Vegetables
  Serving Size   Iron (mg)  
  Spinach (cooked)   1 cup 2.5
  Swiss Chard (cooked)   1 cup 4
  Potato with skin (cooked)   1 medium 1.3 – 1.9
  Turnip (cooked)   1/2 cup 1.5 – 1.7
  Kale (cooked)   1/2 cup 1.3
  Bok Choy (cooked)   1 cup 1.8
  Broccoli (cooked)   1/2 cup 0.6
  Grains Serving Size Iron (mg)
  Oats (instant & cooked)   175ml (3/4 cup) 4.5- 6.6
  Millet (cooked)   1 cup 1.1
  Quinoa (cooked)   1 cup 2.8
 Meat & Alternatives Serving Size  Iron (mg)
  Meat & Poultry
  Duck (cooked)   75g 1.8 – 7.4
  Venison (cooked)   75g 2.5 – 3.8
  Beef (various cuts, cooked)   75g 1.4 – 3.3
  Ground meat (beef, lamb, cooked)   75g 1.3 – 2.2
  Lamb (various cuts, cooked)   75g 1.3 – 2.1
  Chicken (various cuts, cooked)   75g 0.4 – 2.0
  Pork (various cuts, cooked)   75g 0.5 – 1.5
  Ground meat (chicken, turkey, pork)   75g 2.3 – 4.4
  Organ Meat
  Liver (pork, cooked)   75g 13.4
  Liver (chicken, turkey, lamb, cooked)   75g 6.2 – 9.7
  Liver (beef, cooked)   75g 4.9
  Kidney (beef, veal, pork, cooked)   75g 2.3 – 4.4
  Kidney (lamb, cooked) 9.3
  Fish & Seafood
  Green mussels   1/2 cup 7.5
  Oysters (cooked)   75g 3.3 – 9.0
  Seafood (shrimps, scallops, crab, cooked)   75g 2.2 – 2.3
  Sardines (canned)   75g 1.7 – 2.2
  Fish (mackerel, trout, bass, cooked)   75g 1.4 – 1.7
  Tuna, (light, canned in water)   75g 1.2
  Salmon (canned)   90g 2.1
  Tarakihi fillet (baked)   1 fillet 0.8
  Meat Alternatives
  Tofu (cooked)   100g 5.4
  Pumpkin seeds (roasted)   1/4 cup 1.4 – 4.7
  Tempeh (cooked)   150g (3/4 cup) 3.2
  Sesame seeds (roasted)   1 tbsp 1.4
  Chickpeas (cooked)   1/4 cup 0.8
  Lentils (boiled)   1/4 cup 0.6

(Table Compiled from:Dietitans of Canada, 2014; Mangels, 2015;  NZ Nutrition Foundation, 2015)

Final Thoughts

It is possible to create a balanced diet full of iron rich food while on the low FODMAP diet. If you are feeling concerned about your iron levels please go and talk to your doctor, as he/she can create treatment options that suit your body.

SaveSave

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. NZ Nutrition Foundation. Iron. NZ Nutrition Foundation. 2015. Retrieved from:http://www.nutritionfoundation.org.nz/nutrition-facts/minerals/iron. Retrieved on: 2015-03-11. (Archived by WebCite® at http://www.webcitation.org/6WxnyP3Ko)

2. Iron Deficiency. Iron Fact Sheet. Iron Deficiency. 2014. Retrieved from:http://irondeficiency.com/sites/default/files/ID_FactSheetIntro_28514_2.pdf. Retrieved on: 2015-03-11. (Archived by WebCite® at http://www.webcitation.org/6WxoIkM8x)

3. Dietitians of Canada. Food Sources of Iron. Dietitians of Canada. 2014-02-28. Retrieved from:http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Iron.aspx. Retrieved on: 2015-03-11. (Archived by WebCite® at http://www.webcitation.org/6WxoUpdu4)

4. Beef & Lamb NZ. Who Needs Iron?. Beef & Lamb NZ. 2014. Retrieved from:http://www.beeflambnz.co.nz/index.pl?page=iron_facts&m=105. Retrieved on: 2015-03-11. (Archived by WebCite® at http://www.webcitation.org/6WxouYiAc)

5. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2014: Edition 4. Date retrieved: 2015-03-05. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2015-03-05. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

6. Iron Disorders Institute. Achieving Iron Balance with Diet. Iron Disorders Institute. 2009. Retrieved from:http://www.irondisorders.org/diet. Retrieved on: 2015-07-06. (Archived by WebCite® at http://www.webcitation.org/6ZoJpDNDc)

7. Hallberg, L. & Hulthén, L . Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. The American Journal of Clinical Nutrition. 2000: Volume 71: Issue 5. 1147-1160. Retrieved from:http://ajcn.nutrition.org/content/71/5/1147.full. Retrieved on: 2015-07-06. (Archived by WebCite® at http://www.webcitation.org/6ZoKSq5jI)

8. Langham, R. Foods That Inhibit Iron Absorption. Livestrong. 2014-01-08. Retrieved from:http://www.livestrong.com/article/284339-foods-that-inhibit-iron-absorption/. Retrieved on: 2015-07-06. (Archived by WebCite® at http://www.webcitation.org/6ZoKwpd19)

9. Slayton, R. Complete List of Foods That Help Absorb Iron. Livestrong. 2014-02-07. Retrieved from:http://www.livestrong.com/article/35058-complete-list-foods-absorb-iron/. Retrieved on: 2015-07-05. (Archived by WebCite® at http://www.webcitation.org/6ZoJ9bSrz)

10. Mangels R. Iron in the Vegan Diet. The Vegetarian Resource Group. 2015. Retrieved from:http://www.vrg.org/nutrition/iron.php. Retrieved on: 2015-10-31. (Archived by WebCite®at http://www.webcitation.org/6chNOE6Lq)

Photo Credit: “Tired Woman Sleeping” by KariHak licensed under (CC BY 2.0)

< 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

764 13,171

Alana Scott

alittlebityummy

View

Jan 18

Open
You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
.
.
.
#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap

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
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Snack Balls

Low FODMAP Snack Balls

Baking, Snacks, Vegetarian Options
Low FODMAP Virgin Pina Coladas

Low FODMAP Virgin Piña Colada

Christmas, Dessert, Drinks, Vegetarian Options
Low FODMAP Beef Burgers

Low FODMAP Beef Burgers with BBQ Sauce

Dinner, Lunch
Low FODMAP Lunchbox 2

Low FODMAP Lunchbox #2

Lunch

Comments

  1. Kathryn Paddock says

    January 30, 2019 at 1:37 pm

    This information has been very constructive as I have just been diagnosed with IBS although previously on a bland diet I could only eat Chicken and Pork. On your information it says I can have beef and liver, is this correct? I have had problem for a year and a Colonoscopy and Endoscopy showed up nothing. Now they say it is IBS. I have days of constant diarrhea to then days of constipation, will your diet sheet help? I have had this problem for over a year and lost 10 kilos, but have now managed with a bland diet from the hospital to put back on 5 kilos.

    Reply
    • Alana ScottAlana Scott says

      January 30, 2019 at 6:44 pm

      Hi Kathryn,

      We’re sorry to hear you have been so ill and we hope the low FODMAP diet can help. The low FODMAP diet has been proven to be effective with up to 75% of IBS patients so it’s worth asking your doctor if it is okay for you to start the diet. The information provided in this article just covers foods high in iron that are low in FODMAPS, if you do the diet you will need a more extensive list of high and low FODMAP foods. For that, we would recommend the Monash Low FODMAP app. We also think you might find this article useful as you try and regain the weight you have lost: https://alittlebityummy.com/6-tips-to-gain-weight-on-the-low-fodmap-diet/

      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.