All About Fiber and the Low-FODMAP DietLeave a Comment
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 form 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), oat bran, brown rice, tofu, flax and sunflower seeds (2 tablespoons), canned chickpeas (1/4 cup) and canned lentils (1/2 cup).
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. 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?
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 gumifyouhave 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, and locust bean have caused them 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.
- Oranges, raspberries, blackberries, ripe bananas
- 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)
- 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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