Low-FODMAP Sources of FiberLeave a Comment
Eat Your Fiber!
Soluble vs. Insoluble 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, potatoes; oatmeal, oat bran, brown rice, tofu, flax and sunflower seeds, cooked chickpeas and lentils.
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. 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: wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable 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 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, 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.
Some Low-FODMAP Fiber Sources:
- 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 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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