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Probiotics & FODMAPs

Are Probiotics High in FODMAPs?

Probiotic ingredients themselves do not contain FODMAPs and consuming foods that contain beneficial bacteria and are low FODMAP can help ensure the gut flora remains in balance. Some probiotic supplements, however, contain additives or other ingredients like inulin, FOS, chicory root or lactose, which are high FODMAP, and so it is important to carefully read all labels to understand the ingredients that may be added.

This list provides examples of foods with beneficial bacteria that are low in FODMAPs.

Sample Low FODMAP Foods with Beneficial Bacteria
Lactose free kefir Tempeh
Lactose free yogurt Traditional pickled cucumbers*
*Foods that are pickled with vinegar do not contain beneficial bacteria.

Additionally, you can take both fiber and probiotic supplements 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.

Important Tip: It would be advisable not to start a new supplement and new diet plan at the same time, in order to assess the effects of each. If you are starting a Low FODMAP Diet you may want to wait until after the elimination phase to start a probiotic or fiber supplement.

Read more on probiotics at the National Center for Complementary and Integrative Health.

What Are FODMAPs?