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Why Fiber Is So Important, Especially on a Low FODMAP Diet
When starting a Low FODMAP diet, one of the first challenges people run into is a drop in fiber intake. That’s because many high-fiber foods, like lentils, apples, pears, wheat bran, and onions, are also high in FODMAPs and may trigger bloating, gas, or cramps in people with IBS.
Fiber isn’t just about regular bowel movements. It plays a key role in:
- Feeding your beneficial gut bacteria
- Reducing inflammation
- Managing cholesterol and blood sugar levels
- Improving satiety and weight management
But when you remove high-FODMAP fiber sources, your gut might suffer from fiber withdrawal, which can lead to constipation, irregularity, or gut dysbiosis over time.
The Challenge: Getting Enough Fiber Without FODMAPs
The recommended daily fiber intake is about:
- 25 g per day for women
- 30–38 g per day for men
Most people on a low FODMAP diet fall far below this, often getting just 10–15 g per day.
But the good news? There are plenty of low FODMAP foods that pack a fiber punch; you just need to know what to eat and how much.
List of High Fiber Low FODMAP Foods (Sorted by Fiber Content)
All serving sizes below are Monash University-certified as low FODMAP. The fiber grams listed correspond to that safe serving.
5+ Grams of Fiber Per Low FODMAP Serve
| Food | Serving Size | Fiber |
|---|---|---|
| Popcorn (plain, air-popped) | 120 g (1 bag) | 16 g |
| Chia seeds | 2 tbsp (30 g) | 10 g |
| Tempeh | 1 cup (170 g) | 10 g |
| Dragon fruit (pitaya) | 1 medium (330 g) | 9.9 g |
| Cooked chickpea pasta | 1 cup (100 g) | 8–11 g |
| Quinoa, cooked | 1 cup (192 g) | 8 g |
| Psyllium husk | 2 tbsp (7 g) | 7 g |
| Kiwi, green (unpeeled) | 2 medium (150 g) | 7 g |
| Guava, ripe | 1 medium (90 g) | 5 g |
| Kumquats | 1 medium (75 g) | 5 g |
| Quinoa pasta, cooked | 1 cup (155 g) | 5 g |
4–5 Grams of Fiber Per Low FODMAP Serve
| Food | Serving Size | Fiber |
|---|---|---|
| Passion fruit | 2 fruits (46 g) | 4.5 g |
| Raspberries | ⅓ cup (58 g) | 4 g |
| Avocado | 3 tbsp (60 g) | 4 g |
| Chickpeas (canned, rinsed) | 80 g | 4 g |
| Flaxseeds | 1 tbsp (14 g) | 4 g |
| Black beans (canned, drained) | 2 tbsp (45 g) | 4 g |
| Firm tofu | 1 cup (170 g) | 4 g |
| Sesame seeds | 3 tbsp (30 g) | 4 g |
| Parsnip, raw | 1 medium (75 g) | 4 g |
| Potato (cooked & cooled) | 1 medium (75 g) | 4 g |
3–4 Grams of Fiber Per Low FODMAP Serve
| Food | Serving Size | Fiber |
|---|---|---|
| Brown rice pasta, cooked | 1 cup (150 g) | 3–4.5 g |
| Edamame (unshelled) | ½ cup (75 g) | 3 g |
| Nutritional yeast | 3 tbsp (16 g) | 3.2 g |
| Kale, raw | ½ cup (75 g) | 3 g |
| Orange | 1 medium (130 g) | 3 g |
| Green beans, raw | 15 beans (75 g) | 3 g |
| Almonds, raw | 18 nuts (22 g) | 3 g |
| Pinto beans (canned, rinsed) | 2 tbsp (55 g) | 3 g |
| Buckwheat, cooked | ½ cup (100 g) | 3 g |
| Pecans | 15 halves (30 g) | 3 g |
| Brown rice, cooked | 1 cup (180 g) | 3 g |
| Polenta, cooked | 1 cup (255 g) | 3 g |
| Shredded coconut (dried) | 4 tbsp (30 g) | 3 g |
| Collard greens, raw | 1 cup (75 g) | 3 g |
| Carrot, raw | 1 small (75 g) | 3 g |
| Sweet potato with skin | 1 medium (75 g) | 3 g |
10 Easy Fiber-Boosting Add-Ons (Each ~5g Fiber)
These are perfect toppings or mix-ins for yogurt bowls, smoothies, soups, or salads. All portions are low FODMAP safe and provide 4–5 grams of fiber per serving.
| Add-On | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (30 g) | 10 g (use 1 tbsp for 5 g) |
| Flaxseeds | 1 tbsp (14 g) | 4 g |
| Sesame seeds | 3 tbsp (30 g) | 4 g |
| Psyllium husk | 2 tbsp (7 g) | 7 g (half = 3.5 g) |
| Raspberries | ⅓ cup (58 g) | 4 g |
| Pumpkin seeds | 3 tbsp (30 g) | ~3–4 g |
| Avocado | 3 tbsp (60 g) | 4 g |
| Edamame, cooked | ½ cup (75 g) | 3 g |
| Shredded coconut | 4 tbsp (30 g) | 3 g |
| Cooked quinoa | ¾ cup (144 g) | ~6 g (½ cup = 4 g) |
Pro tip: Mix and match 1–2 of these per meal and you’ll easily hit your fiber target while staying FODMAP-safe.
Downloadable High Fiber Low FODMAP Food Sheet
Just click on the “downloadable” button on the header of this website (next to “About me”) to download a printable version of the “High Fiber Low FODMAP Food Sheet” so you can pin it on your fridge and check it out easily.
Fiber Supplements on a Low FODMAP Diet
If you’re still falling short, low FODMAP-friendly fiber supplements like:
- Psyllium husk
- Partially hydrolyzed guar gum (PHGG)
- Linseeds/flaxseeds (in moderation)
can help. Always start low and go slow to avoid bloating.
Always consult a registered dietitian before starting a fiber supplement.
Easy High Fiber Low FODMAP Meals
Here are some balanced meal ideas that deliver 8–12 g of fiber per dish:
Lunch: Quinoa Salad with Edamame & Roasted Carrots
- Quinoa (¾ cup cooked)
- Roasted carrots and zucchini
- Edamame (½ cup)
- 1 tbsp flaxseeds
- Lemon & olive oil dressing
Dinner: Baked Tempeh Bowl with Brown Rice
- Tempeh (100 g)
- Brown rice (1 cup)
- Roasted green beans
- Baby spinach
- 1 tbsp chia seeds
Snack: Kiwi + Pumpkin Seed Yogurt Bowl
- 1 green kiwi (unpeeled)
- 2 tbsp pumpkin seeds
- Lactose-free Greek yogurt (100 g)
Sample Meal Plan to Hit 25–30g of Fiber (Low FODMAP Edition)
Breakfast: Overnight oats with chia seeds, lactose-free yogurt, raspberries → 8g fiber
Lunch: Buddha bowl: quinoa, roasted carrots, tofu, kale, sesame seeds → 10g fiber
Snack: Kiwi + 1 tbsp pumpkin seeds + popcorn → 6–7g fiber
Dinner: Grilled salmon, brown rice, sautéed green beans → 6g fiber
How to Increase Fiber Without Discomfort
Too much fiber too fast means hello bloating.
Here’s how to add fiber without upsetting your gut:
Start slow
Increase your fiber intake gradually over 7–10 days.
Stay hydrated
Fiber needs water to do its job. Aim for 8+ cups of water daily.
Listen to your gut
Everyone’s tolerance is different. If something feels off, adjust accordingly or speak with your dietitian.
FAQs about high fiber low FODMAP foods
Can I eat fiber on a low FODMAP diet?
Absolutely! You just need to choose the right sources and the right portion sizes. Many fiber-rich whole foods like chia, quinoa, tempeh, and even some legumes can fit into the plan.
What are the best high fiber low FODMAP snacks?
Air-popped popcorn
Lactose-free yogurt + chia seeds
Edamame pods
Rice cakes + peanut butter + raspberries
Green kiwi + pumpkin seeds
Can I eat beans on a low FODMAP diet?
Yes, but in limited, well-prepared amounts. Canned and well-rinsed chickpeas, lentils, and black/pinto beans are tolerated in small portions, since much of the FODMAPs leach into the water during processing.
How much fiber do I need per day?
Women: 25–28 grams
Men: 30–38 grams
Final Thoughts: Yes, You Can Get Enough Fiber on Low FODMAP!
Getting enough fiber on a low FODMAP diet may feel overwhelming, but with knowledge, good ingredients, and smart combinations, it’s totally doable.
Just remember:
- Go for variety: mix seeds, grains, fruits, and legumes
- Stick to Monash-tested serving sizes
- Build your meals using the Harvard Plate model: half veggies, quarter grains, quarter protein
And always, if you’re unsure, check with your FODMAP-trained dietitian to tailor the plan to your gut.
