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Getting Enough Fibre on the Low FODMAP Diet

Last updated on Mar 24th, 2015 Authored by Alana Scott     Reviewed by Kate Watson (RD)
Getting Enough Fibre on the Low FODMAP Diet

Consuming different types of fibre is important to keep our bodies healthy, and can help reduce constipation, diarrhoea, and irritable bowel syndrome (IBS) symptoms. However some high fibre foods are also high FODMAP and need to be removed while you are on the low FODMAP diet. This means getting enough fibre on the low FODMAP diet is important. If you are concerned about your fibre intake and IBS symptoms then talk to your doctor and dietitian. Keep reading to find out about low FODMAP fibre sources.

What is Fibre?

There are two different types of fibre:

Insoluble fibre is found in the skins of vegetables and fruit, brown rice and the bran portion of whole grains. Insoluble fibre acts as a ‘bulking agent’ for our stools which, when combined with soluble fibre, helps keep us regular (1 2). This effect is useful in the treatment of conditions such as constipation, diverticular disease and hemorrhoids (2).

General practitioners often recommend increasing fibre, normally through an insoluble fibre supplement to help manage IBS symptoms (4 5). However, research indicates that many IBS patients do not tolerate insoluble fibre (like bran), and that increasing the insoluble fibre in their diets could worsen IBS symptoms (4 5 6). This means you should speak to your doctor and a dietitian who specialises in IBS dietary management before increasing insoluble fibre.

Soluble fibre is found in some vegetables and fruits, oats, and in legumes like beans, peas and lentils (1 2). Soluble fibre acts like a sponge by absorbing liquid, and by making bowel movements softer and easier to move (1 2). Soluble fibre can help slow the digestion of food, manage diarrhoea, and reduce irritable bowel syndrome symptoms (1). Soluble fibre also acts as a gut prebiotic because it feeds gut bacteria and promotes gut health (1 7). However, when gut bacteria feed on the high FODMAP soluble fibre like inulin, they produce gas which can cause IBS symptoms (8). This is why some fibre sources are removed when on the low FODMAP diet. Soluble fibre can also help to lower blood cholesterol, improve blood glucose control, and reduce the risk of intestinal ulcers  (1 2).

Example of Foods High in Soluble or Insoluble Fibre

Soluble Fibre Insoluble Fibre
Oats Bran
Some vegetables like broccoli, carrots, brussels sprouts, potato, pumpkin/squash, sweet potato, potato (choose low FODMAP serving sizes) Wholegrain cereals and breads
Some fruits like oranges and passionfruit Nuts & Seeds
Fibre supplements: Golden linseeds, flaxseeds, psyllium husks, chia seeds, sterculia, metamucil, citrucel Brown Rice & Quinoa
Corn, cornmeal, corn chips, polenta
Fruit & Vegetables (especially the peels/skin)

(Sourced from: Dietitians of Canada, 2013; NZ Nutrition Foundation, 2015; NHS Choices, 2015; Prebiotin, 2015)

See the bottom of the article for extensive lists of low FODMAP foods that are high in either soluble fibre or insoluble fibre.

How much fibre do you need per day?

We need to consume a mixture of both soluble and insoluble fibre each day (1 2). Recommended daily intake is between 25-30g of dietary fibre per day (1 2 8).

In the USA fibre guidelines are based on age:

Younger than 50 years Over 50 years
Women 25 grams 21 grams
Men 38 grams 30 grams

(Table source: Institute of Medicine, 2002)

To help fibre work properly in your gut you need to drink between 4 to 6 glasses of water per day to prevent gas, bloating and diarrhoea (1 2 8).  It is important that you increase high fibre foods gradually to give your body a chance to adjust (2). If you are feeling concerned, discuss what fibre levels are right for you with your dietitian.

If you struggle with foods high in insoluble fibre, then choose more foods from the ‘Low FODMAP Foods Higher in Soluble Fibre’ table at the bottom of the page – just make sure you stick to the low FODMAP serving sizes in the Monash Low FODMAP app. You can also reduce the amount of insoluble fibre you consume by peeling your fruit and vegetables and by using processed grains (like white rice) instead of whole grains (like brown rice).

Can Fibre supplements be used on the Low FODMAP diet?

Rice bran and oat bran are low FODMAP fibre supplements that can be used on the Low FODMAP diet (8). Kate Scarlata, a registered dietitian well known for her specialisation in the low FODMAP diet, recommends using chia seeds as a fibre supplement as one tablespoon has five grams of fibre (10). Dr Jane Varney, from Monash University, recommends choosing a fibre supplement made from sterculia (3). She recommends this fibre because it is considered  “less ‘gas forming’ than other fibre supplements”, which means it may help to treat constipation in people with IBS (3). FODMAP trained dietitian, Kate Watson, also recommends Citrucel as a fibre supplement because it is non fermentable and causes less bloating and gas (Source: personal communication, 29 August 2015).

Other research suggests that the use of psyllium husk, as a dietary supplement to increase soluble fibre, can help to reduce IBS symptoms in some patients (4 6). However, fibre supplements should be introduced slowly to allow the body to readjust and to reduce the possibility of aggravating IBS symptoms (6).

Avoid using fibre supplements that contain wheat bran, All Bran, inulin and chicory root as these are high FODMAP ingredients (8). Also check that fibre supplements do not contain high FODMAP sweeteners like sorbitol (10).

Check for Hidden High FODMAP Fibre Ingredients

Avoid fibre supplements and processed food products that contain chicory root or inulin as these are high FODMAP fibre sources.

Tips for Increasing Fibre Consumption

  1. Aim to have seven servings of vegetables and fruit every day (11). This works out to be at least five serves of low FODMAP vegetables and two serves of low FODMAP fruit per day. Dr Jane Varney from Monash University recommends snacking on a wide range fruit like “bananas, raspberries, rhubarb, kiwifruit, mandarin, strawberries, passionfruit and oranges” (3). Additionally, she suggests including a variety of vegetables in your meals, such as “carrot (skin on), green beans, potato (skin on), corn, silverbeet and eggplant (skin on)” to help increase fibre intake (3).
  2. Aim to have four to six servings of whole grain products per day (11). This could include, quinoa, brown rice, oats (in limited amounts), gluten free breads and cereals. When selecting low FODMAP bread and cereals, compare the labels and choose brands with higher fibre levels (3).
  3. Add toasted nuts, chia seeds, sesame seeds, sunflower or pumpkin seeds to salads, pasta dishes, and cereals like quinoa porridge (11).
  4. Add safe serving sizes of canned chickpeas and lentils to salads and casseroles (3). A low FODMAP serving size of canned chickpeas is 1/4 cup and the safe serving size of canned lentils is 1/2 cup (3). Make sure you rinse the canned chickpea/lentils well before using to reduce the FODMAP content (3).

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

What low FODMAP foods are good sources of fibre?

Food

Fibre

Food

Fibre

Brans & Grains Fruit
Amaranth (1/4 cup) 6g Banana – unripe (1 medium) 2.5g 
Brown rice (cooked, 1 cup) 3g Blueberries (1/2 cup) 1.5g
Gluten free white bread (2 slices) 4g Kiwifruit (2 small) 5g
Gluten free multigrain bread (2 slices) 6g Mandarin (2 small) 3g
Oats (uncooked, quick dry, 1/4 cup) 2g Orange (1 whole) 3g
Oat bran (1 tablespoon) 2g Passionfruit (2 fruit) 5g
Quinoa (cooked, 1 cup) 5g Pineapple (1/2 cup) 2g
Quinoa flakes (1/2 cup) 5g Raspberry (1/2 cup) 3.5g
Quinoa pasta (1 cup) 2g Rhubarb (1/2 cup) 3g
Rice bran (1 tablespoon) 2g Strawberry (1/2 cup) 2g
White rice (cooked, 1 cup) 2g
Vegetables   Nuts & Seeds
Collard greens (cooked, 1 cup) 5g Almonds (12g, 10 nuts) 2g
Carrot (raw, 1/2 cup) 2g Peanuts (28g, 32 nuts) 2g
Silverbeet (boiled 1/2 cup) 2g Pine nuts (14g, 1 tablespoon) 6g
Potato (boiled with skin, 1 medium) 3.5g Walnuts (20g or 10 nut halves) 2g
Potato (boiled with no skin, 1 medium) 2.5g Chia seeds (24g, 2 tablespoons) 10g
Green beans (boiled, 1/2 cup) 2g
Bean sprouts (cooked, 1/2 cup) 2g
  Corn (boiled, 1/4 cup)   1.5g
  Eggplant (cooked 1/2 cup)   1.5g
  Turnip (1/2 cup)   2g
  Swede (1/2 cup)   2g
  Kale (1/2 cup, cooked)   1.5g
  Broccoli (cooked, 1/2 cup)   2.5g

(Source: Dietitians of Canada, 2013; Monash University App, 2014; Palmer, 2008; USDA, 2015)

What low FODMAP foods are high in soluble fibre?

The serving sizes listed in the table are the serving sizes that were tested for fibre content and may not be low FODMAP.  Please, make sure you only eat the low FODMAP serving sizes recommended in the Monash Low FODMAP app.

Low FODMAP Food with Higher Soluble Fibre Content

Fruit & Vegetables Serving Size Tested Total Fibre (grams) Insoluble Fibre  (grams) Soluble Fibre (grams)
Broccoli (cooked fresh) 1 cup 4.60 2.30 2.30
Brussels sprouts (cooked) 1 cup 6.40 2.50 3.90
Carrots (cooked fresh) 1 cup 5.20 3.00 2.20
Collards (raw) 1 cup 1.30 0.50 0.80
Kale (cooked) 1 cup 2.60 1.20 1.40
Lemon 1 medium 1.60 0.60 1.00
Mandarin orange 1 cup 4.50 2.70 1.80
Orange 1 medium 3.10 1.30 1.80
Parsnip (cooked) 1 cup 6.20 2.60 3.60
Passion fruit 1 medium 1.90 0.50 1.40
Potato (baked with skin) 1 cup 2.90 1.70 1.20
Potato (baked without skin) 1 cup 1.90 0.60 1.30
Spaghetti squash (cooked) 1 cup 2.20 1.00 1.20
Sweet potato (cooked) 1 cup 7.60 4.80 2.80
Zucchini (cooked) 1 cup 2.50 1.40 1.10
Cereals & Seeds
Oat bran 1 cup 5.70 3.00 2.70
Oatmeal (dry) 1 cup 8.60 4.60 4.0
Flax seed 1 cup 25.50 11.70 13.80

(Information sourced from Prebiotin, 2015)

What low FODMAP foods are high in insoluble fibre?

The serving sizes listed in the table are the serving sizes that were tested for fibre content and may not be low FODMAP.  Please, make sure you only eat the low FODMAP serving sizes recommended in the Monash Low FODMAP app.

Low FODMAP Foods with Higher Insoluble Fibre Content
Fruit/Vegetable Serving Size Tested Total Fibre (grams) Insoluble Fibre (grams) Soluble Fibre (grams)
Banana (unripe) 1 medium 2.80 2.10 0.70
Beans, green (cooked fresh) 1 cup 4.10 2.30 1.80
Blueberries 1 cup 3.90 3.50 0.40
Coconut (unsweetened) 1 cup 13.00 11.90 1.10
Cucumber (raw) 1 cup 0.90 0.60 0.20
Eggplant (cooked) 1 cup 2.50 1.80 0.70
Grapes 1 cup 1.60 1.00 0.60
Honey dew melon 1 cup 1.00 0.70 0.30
Kiwifruit 1 medium 2.60 2.00 0.60
Pineapple (canned) 1 cup 0.50 0.30 0.20
Raspberries 1 cup 8.40 7.50 0.90
Rhubarb (cooked, unsweetened) 1 cup 3.40 2.20 1.20
Spinach (raw) 1 cup 0.80 0.60 0.20
Strawberries 1 cup 3.30 2.40 0.90
Cereals & Grains
Bran (rice) 1 cup 24.80 21.60 3.20
Corn chips 1 oz 1.40 1.40 0.00
Cornmeal (dry) 1 cup 10.20 10.10 0.10
Corn flour 1 cup 10.90 6.10 4.80
Millet (cooked) 1 cup 6.50 5.30 1.20
Quinoa (cooked) 1 cup 9.30 8.10 1.20
Brown rice (cooked) 1 cup 3.50 3.30 0.20
White rice (cooked) 1 cup 0.60 0.50 0.10
Seeds, Nuts, Pulses
Brazil nuts 1 cup 7.50 5.70 1.80
Lentil (canned) 1 cup 7.50 6.40 1.10
Macadamia Nuts 1 cup 12.50 9.90 2.60
Peanuts 1 cup 13.20 10.50 2.70
Pecans 1 cup 8.20 6.60 1.60
Pine nuts 1 cup 13.90 12.50 1.40
Pumpkin seeds 1 cup 8.80 6.40 2.40
Sesame seeds 1 cup 11.70 8.80 2.90

(Information sourced from Prebiotin, 2015)

Final Thoughts

There are plenty of low FODMAP foods that are full of fibre, so try and get as much variety into your meals as possible. Happy cooking everyone!

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: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Dietitians of Canada. Food Sources of Soluble Fibre. Dietitians of Canada. 2013. Retrieved from:http://www.dietitians.ca/getattachment/3bb6330f-0ab2-48fc-9d24-1303ad70003d/Factsheet-Food-Sources-of-Soluble-Fibre.pdf.aspx. Retrieved on: 2015-03-23. (Archived by WebCite® at http://www.webcitation.org/6XEq5kTs7)

2. NZ Nutrition Foundation. Fibre. NZ Nutrition Foundation. 2015-03-23. Retrieved from:http://www.nutritionfoundation.org.nz/nutrition-facts/Nutrients/carbohydrates/fibre. Retrieved on: 2015-03-23. (Archived by WebCite® at http://www.webcitation.org/6XFZwebWD)

3. Varney, J. Getting enough fibre on a low FODMAP diet. Monash University Low FODMAP Blog. 2014-12-02. Retrieved from:http://fodmapmonash.blogspot.co.nz/2014/12/getting-enough-fibre-on-low-fodmap-diet.html. Retrieved on: 2015-03-23. (Archived by WebCite® at http://www.webcitation.org/6XG4wjr51)

4. Bijkerk, C., Wit, N., Muris, J., Whorwell, P., Knottnerus, J., Hoes, A. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebocontrolled trial. British Medical Journal. 2009: Volume 339: Issue 7721. 613-615. DOI: 10.1136/bmj.b315 Retrieved from http://www.bmj.com/content/339/bmj.b3154.abstract Retrieved on 2015-03-24.

5. Francis, C. & Whorwell P. Bran and irritable bowel syndrome: Time for a reappraisal. The Lancet. 1994: Volume 334. 39-40. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/7912305

6. Ford, A., Moayyedi, P., Lacey, B., Lembo, A., Saito Y., Schiller, L., Soffer, E., Spiegel, B., & Quigley, E. American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic Constipation. Americal Journal of Gastroenterology. 2014: Volume 109: Supplement 1. S2-S26. Retrieved from http://gi.org/wp-content/uploads/2014/08/IBS_CIC_Monograph_AJG_Aug_2014.pdf Retrieved on: 24-03-24

7. Slavin, J. Fiber and Prebiotics: Mechanisms and Health Benefits. Journal of Nutrients. 2013-04-05: Volume 5: Issue 4. 1417–1435. DOI: 10.3390/nu5041417. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/ Retrieved on 2015-23-03.

8. Monash University App.  Information 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)

9. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fibre, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies of Sciences, Engineering, Medicine. 2002-09-05. Retrieved from:http://iom.nationalacademies.org/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx. Retrieved on: 2015-08-31. (Archived by WebCite® at http://www.webcitation.org/6bBXKwmLm)

10. Scarlata, K. FODMAP Basics: Comment Section. Well Balanced. 2013-08-25. Retrieved from:http://blog.katescarlata.com/fodmaps-basics/. Retrieved on: 2015-03-23. (Archived by WebCite® at http://www.webcitation.org/6XFb2pWom)

11. Dietitians of Canada. Healthy Eating Guidelines for Increasing Your Fibre Intake. Dietitians of Canada. 2012-10-02. Retrieved from:http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fibre/Increasing-Your-Fibre-Intake.aspx. Retrieved on: 2015-03-23. (Archived by WebCite® at http://www.webcitation.org/6XEqNur0y)

12. Palmer, S. The Top Fiber-Rich Foods List. Today’s Dietitian. 2008: Volume 10: Issue: 7. Retrieved from:http://www.todaysdietitian.com/newarchives/063008p28.shtml. Retrieved on: 2015-03-23. (Archived by WebCite® at http://www.webcitation.org/6XFbfvhKK)

13. USDA. Search. National Nutrient Database for Standard Reference Release 27. Retrieved from http://ndb.nal.usda.gov/ndb/foods?qlookup=&new=1 Retrieved on: 2015-02-23

14. NHS Choices. Why is fibre important? . NHS Choices. 2015. Retrieved from :http://www.nhs.uk/chq/pages/1141.aspx?categoryid=51. Retrieved on: 2015-06-01. (Archived by WebCite® at http://www.webcitation.org/6YyKWJKZ1)

15. Prebiotin. Fiber Content of Foods. Prebiotin. 2015. Retrieved from:https://www.prebiotin.com/resources/fiber-content-of-foods/. Retrieved on: 2015-06-01. (Archived by WebCite® at http://www.webcitation.org/6YyLBW5a4)

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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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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.

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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!

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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.

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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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Comments

  1. Maria Buttsworth says

    August 27, 2018 at 5:04 am

    I am having trouble with constipation due to ibs.Im on a low FODMAP diet but all fibre supplements disagree with me as well as stool softeners like coloxyl and dulcolax.My bowel is in a bad way at present.Can you suggest a fibre supplement that might work.Metamucil makes me sick.

    Reply
    • Alana ScottAlana Scott says

      August 27, 2018 at 9:01 pm

      Hi Maria,
      I’m sorry to hear you are struggling. Have you talked to your pharmacist or doctor about a fibre supplement from sterculia or citrucel. Both of these are less gas forming so might make you feel less sick. If you haven’t already you might also find this article useful: https://alittlebityummy.com/12-tips-for-managing-constipation/

      Reply
  2. Anita says

    May 12, 2020 at 3:47 am

    I am gluten intolerant , lactose intolerant & require a low FODMAP diet. At the moment ( for While now) I have 4-5 bowel movement ( loose) in the mornings so much so I can’t plan to go out because when I gotta go I gotta go. I’m struggling to get the right mix of foods to be normal…..
    I am putting on weight especially around the gut & its getting* me down. I constantly look at recipes, fibre Content etc but I getting confused because what seems to work 1 day doesn’t the next. Please advise
    Thanks

    Reply
    • Alana ScottAlana Scott says

      May 15, 2020 at 2:05 am

      Hi Anita,

      Thanks for commenting. It sounds like you are having a really challenging time at the moment and our hearts go out to you. The first thing we recommend you do is to download the Monash University Low FODMAP app – this will give you an up-to-date list of high and low FODMAP foods. This app can help you focus on the foods you can eat, reduce your FODMAP intake, and hopefully that will help to calm down your symptoms. Secondly, we would highly recommend having a chat with a dietitian who specialises in FODMAPs and gut issues. That can create a more tailored approach that can help with your other concerns.

      Reply
  3. Paige Y says

    December 9, 2020 at 5:18 pm

    Hey there! I am a 22yr old with IBS-C and the FODMAP journey is new to me. I am on Linzess and would LOVE to not have to take this anymore at such a young age. Do you have any recommendations on how to best approach FODMAP with IBS-C? I am a little conflicted because my Dr. said to try low FODMAP diet, but dietician friend says not to bother. Thoughts? Thank you!

    Reply
    • Alana ScottAlana Scott says

      December 9, 2020 at 6:28 pm

      Hi Paige,

      Thanks for commenting. With our constipation clients we often find that the low FODMAP diet helps to reduce their bloating and abdominal pain but that we need to add in a few extra strategies to help resolve the constipation so they have regular effective bowel motions.

      We have a few strategies here: https://alittlebityummy.com/12-tips-for-managing-constipation/

      We also have an hour-long constipation management class run by a dietitian available through our Wellness Club which you might like to check out too. You can find out more about the Wellness Club here: https://alittlebityummy.com/join-our-low-fodmap-club/

      We hope that helps.

      Reply

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