As a Certified Nutritionist I can tell you about the food you can eat while you are on the Elimination Phase of the low-FODMAP diet – and that you may consider consuming foods rich in fiber and low in FODMAPs instead of taking a fiber supplement. This way you may actually receive a more accurate reading on what’s causing your symptoms, as fiber supplements could be the culprit.Do We Need Extra Fiber?
Fiber is exclusively a plant nutrient and plants need fiber in order to stand up tall or keep their shape. And simply put, whenever we eat more plant-based foods, we increase our fiber! Eating low-FODMAP fruits, vegetables, nuts and beans (green) will help to naturally increase fiber, as well as give us phytonutrients and antioxidants which have been said to prevent disease and keep your body working properly.
- Quinoa which is low-FODMAP, a seed (not a grain) and it’s a complete protein. 1 cup cooked = 12 grams of dietary fiber!
- Brown rice – 1 cup cooked = 3.5 grams of dietary fiber
- Cooked oats (quick dry). Stick to a 1/4 cup serving = 4 grams of dietary fiber
- Polenta – 1 cup cooked = 7.3 grams of dietary fiber
- Buckwheat Kernels – Stick to a 1/8 cup serving = 2.1 grams of dietary fiber
- Flakes of Corn (gluten-free) – 3/4 cup = 4 grams of dietary fiber
Soluble vs. Insoluble Fiber
Fruits and vegetables are the best ways to get your soluble (and insoluble) fiber. There are benefits to both soluble and insoluble fiber, but keep in mind, most HIGH FODMAP foods are made of soluble fiber.
Soluble fiber dissolves in water. It attracts water and forms a gel, which slows down digestion. The emptying of your stomach is delayed and soluble fiber makes you feel full. Low-FODMAP examples of foods with soluble fiber are blueberries, oranges, eggplant, carrots, grapefruit (1/4 or less), potatoes; oatmeal (1/4 cup dry), oat bran, tofu, flax and sunflower seeds (2 tablespoons), canned chickpeas (1/4 cup – drained and rinsed) and canned lentils (1/2 cup -drained and rinsed).
Insoluble fibers do not dissolve in water and they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. These are great for people with IBS-C (IBS with Constipation). Insoluble fibers are considered beneficial fiber for the gut because of the laxative effect and they add bulk to the diet, helping prevent constipation. Low-FODMAP examples of foods with insoluble fiber are: seeds (2 tablespoons), nuts (no cashews or pistachios), brown rice, zucchini, celery (1/4 stalk), broccoli (1/2 cup), cabbage (common), tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, grapes, and potato skins.
What Types of Supplements May Help Constipation?
, starting with a very small serving and increasing slowly over time. Supplements made of cellulose are also worth trying, since cellulose is not fermentable.” Citrucel
is
a good fiber supplement for the low-FODMAP diet because it is non-fermentable. *I am not a fan of aspartame or maltodextrin (and other synthetic or processed ingredients in Citrucel) so even though it helps IBS, I’d just like to point out that it is not all-natural like organic whole psyllium husk
.Fiber Supplements HIGH in FODMAPs
- Inulin – mostly obtained from chicory root or Jerusalem artichoke; chicory root extract. Inulin is a HIGH FODMAP.
- Beet fiber, corn fiber, soy fiber, citrus fiber
- Carrageenan is a water-soluble fiber found in certain types of seaweed.
- Guar Gum guar seeds are dehusked, milled and screened to obtain the guar gum. It is used as a thickener and a binder. Side effects include increased gas production, diarrhea, and loose stools. Don’t take/use guar gum if you have a condition that causes obstruction or narrowing of your esophagus or intestine.
- Some of our fans of Fodmap Life and experts of IBS have said that carrageenan, guar gum and other gums such as acacia, xanthan (low-FODMAP per the FODMAP Friendly app), and locust bean have caused symptoms. You’ll find these in non-dairy milks, snack bars, yogurts and ice cream. *These have not been analyzed for FODMAPs yet so please do not be confused, as they are not currently on the HIGH FODMAPs list.
- Other functional fibers that you will find in foods are pectin, chitosan, cellulose, methylcellulose, beta-gucans, polydextrose, resistant dextrins, fructooligosaccharides (FOS) used as an alternative sweetener, and acacia fibers.
- In the article “Functional Fibers — Research Shows They Provide Health Benefits Similar to Intact Fibers in Whole Foods” by Constance Brown-Riggs, she says that “research suggests that when added fibers, such as soluble corn fiber, polydextrose, and soluble fiber dextrin (also known as resistant dextrin), are added to foods, they can help consumers increase their fiber intake without concerns about GI distress and, at the same time, confer health benefits associated with naturally occurring intact fiber sources.” **Patsy Catsos MS, RDN, LD recommends not consuming corn fiber while on the elimination phase of the low-FODMAP diet.
Ingredient Label for Linex, a Fiber Supplement
Some Low-FODMAP Fiber Sources:
- Oranges, raspberries, ripe bananas. Everything pictured above is low-FODMAP BUT the blackberries – just 5 are HIGH in FODMAPs
- Corn, potatoes (with skin), carrots, spinach
- Brown rice and brown rice products
- Rice bran (2 tablespoons)
- Oatmeal (1/2 cup cooked)
- Oat bran (2 tablespoons)
- Quinoa
- Nuts and nut butters (one handful or 2 tablespoons–no cashews or pistachios)
- Seeds and seed butters (one handful or 2 tablespoons)
- Canned, drained, lentils (1/2 cup)
- Chia seeds, whole or ground (2 tablespoons)
- Tempeh (3 ounces)
Tips for Getting More Fiber
- Eat whole low-FODMAP fruits instead of drinking fruit juices (high in FODMAPs).
- Replace white rice with brown rice products when ever possible
- When buying gluten-free cereal keep in mind many options are low in fiber, so be sure you have a serving of low-FODMAP fruits with your cereal
- When you’re bored at work, running around with the kids or on the go, snack on low-FODMAP veggies like carrots. 1 large carrot has 2 grams of dietary fiber.
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Did you know many people with digestive disorders and diseases are deficient in vitamin D3? Buy liquid D3 drops now. Consult with your physician to see how much you need.
Blackberries are considered high fodmap everywhere else I read, why are they considered low fodmap here??
You are correct – thankfully that is the only error in this post – we do our best not to have errors and appreciate your writing to us!
Other sources I’ve read say that corn is bot great for people with IBS. Low FODMAP or not it’s incredibly hard to digest. Personally, I stay very far away from the stuff. I feel bloated for about a week from one serving.
Everyone is different for sure, and it’s good that you know you’re own tolerance 🙂
Can a low fodmap eating plan be a worthy healthy-LIFEstyle of eating?
In other words, can a lack of cruciferous vegetables hinder healthy life of eating well ?
Yes, cutting out groups of food may do harm to your gut bacteria. Some sources of FODMAPs act like prebiotics for our gut bacteria. That’s why it’s essential to not stay on the diet long-term and to follow through with all phases of the diet so you can find out which foods trigger or do not trigger issues. You may find you can’t handle more than a 1/2 cup or more of broccoli but then find that any amount of cauliflower is fine.
What if everything on the list is a trigger and so you must stay on it long term?
Do you know for sure everything is a trigger? Have you tried the diet through all the phases? If you feel many foods are troublesome for you I would highly recommend working with a Registered Dietitian who is trained in the low-FODMAP diet.
Im doing the elimination diet, and its been 5 weeks and I’m still having symptoms. I realize I may have to try eliminating more things (like amines?)…but my question is whether or not acacia fiber could be contributing to my GI issues. I have been taking 4 Tbsp of acacia fiber (in two doses) for over a year. I have cut it back to 2 Tbsp since being in the elimination phase, due to the increase in plant based fiber in my diet (yay!). could the acacia be causing me symptoms or adding to them? or do I need to keep going in this phase and try eliminating additional things…..I have eliminated all dairy, as I do not do well with either soft or hard cheeses, or even a tiny bit of chocolate…..any ideas what else I should eliminate? thank you
Hi Wendy, the FODMAP status of acacia fiber is still unknown. Some do say it may ferment slowly but it’s probably best to avoid. Have you tried psyllium husk?
Please consider adding onions and garlic to your high FODMAP food list. They also contain an irritant which makes them a double whammy for IBS people. When processed foods add garlic and onion, they tend to add powders at the end, and the irritant is not denatured and the fructans are not washed out.
Hi Martha, You can find onions and garlic on my high-FODMAPs food list here: http://fodmaplife.com/fodmap-foods-to-avoid/
Is Pea fiber and apple fiber a high or low fodmaps item? They are listed in some Gluten Free rolls I am eating. I cannot find the answer anywhere! Help!
Avoid anything that has apples in it. Pea fiber has still not been tested for FODMAPs so bets to avoid.
I read that guar gum and xantham gums are FODMAP friendly. I am not certain when your article was written but you may want to updated it.
Yes thank you. Even though xanthan gum has been stated to be low-FODMAP, it may still cause issues for some. That’s the way I described it in the post: Some of our fans of Fodmap Life and experts of IBS have said that carrageenan, guar gum and other gums such as acacia, xanthan (low-FODMAP per the FODMAP Friendly app), and locust bean have caused symptoms. You’ll find these in non-dairy milks, snack bars, yogurts and ice cream. *These have not been analyzed for FODMAPs yet so please do not be confused, as they are not currently on the HIGH FODMAPs list.