Is Fiber High in FODMAPs?

Fiber is a type of carbohydrate that our bodies do not digest, but are instead may be broken down and fermented by bacteria in the gut. In this way, there is a lot of overlap between foods that are high in fiber and foods that are high in FODMAPs.

Can you take fiber on a low FODMAP diet?

Yes, you can. In order of recommendations, the following often holds true:

• For most people with symptoms of IBS, a medical professional will in fact, advise to increase dietary fiber before trying a Low FODMAP Diet.
• If this does not achieve desired results, then a Low FODMAP Diet trial may be warranted.
• If during the elimination phase of the Low FODMAP Diet, symptoms are alleviated, but there is still some constipation, selecting an appropriate fiber supplement can help.^*

Additionally, you can take both fiber and probiotics on a Low FODMAP Diet. Fiber acts as a prebiotic (food for good bacteria, or probiotics) so taking fiber may actually even help make the probiotic work better. However, it would be important not to start these at the same time.

Low FODMAP Foods with Fiber

Even if you are on a Low FODMAP Diet, it is still important to consume adequate fiber. Here are some examples of low FODMAP foods with 3 or more grams of fiber:

• 1 cup carrots
• ½ cup squash
• 1 orange
• 1 cup chopped peppers
• ½ cup sweet potato
• 1 unripe banana
• 1 large kiwi
• 1 cup brown rice
• ¼ cup sunflower seeds
• 1 tablespoon chia seeds

For more information about the FODMAP content found in foods, download the Monash Low FODMAP Diet App.

Low FODMAP Fiber Supplements

PHGG is a soluble fiber that is not only low in FODMAPs but research shows that PHGG can assist with the managment of constipation and diarrhea.

^*Consult with a physician or knowledgeable dietitian, and read all product labels to select appropriate fiber supplements, avoiding products that contain high FODMAP ingredients like inulin, FOS, chicory root.