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Fiber and Low FODMAP Diet
Fiber Intake and Low FODMAP Diet
When following a low FODMAP diet, it is important to optimize your fiber intake by choosing foods that are both high in fiber and low in FODMAPs. The table below presents examples of low FODMAP foods with their fiber content to help you.
As a guide, the low FODMAP meal plans offered on the SOSCuisine.com website provide a fiber intake of at least 25g/day.
Fruits
| Food (serving) | Fiber content (grams) |
| Banana, not too ripe (average size) | 2 g |
| Blueberries (125 g ~ 1 cup) | 4 g |
| Kiwis (2 fruits) | 4 g |
| Orange (average size) | 3 g |
| Papaya (140 g ~ 1 cup) | 2 g |
| Pineapple (140 g ~ 1 cup) | 2 g |
| Raspberries (58 g ~ 1/3 cup) | 3 g |
Vegetables
| Food (serving) | Fiber content (grams) |
| Broccoli, florets (75 g ~ 3/4 cup) | 2 g |
| Carrot (129 g ~ 1 cup) | 3 g |
| Eggplant (75 g ~ 1 cup) | 2,5 g |
| Kale (75 g ~ 1/2 cup) | 3 g |
| Parsnip (85 g ~ 1 average size) | 3 g |
| Potato, with skin (average size) | 4 g |
Grain products
| Food (serving) | Fiber content (grams) |
| Brown rice, cooked (180 g ~ 1 cup) | 3 g |
| Millet, cooked (184 g ~ 1 cup) | 4,5 g |
| Oat flakes (52 g ~ ½ cup) | 5,5 g |
| Quinoa (155 g ~ 1 cup) | 5,5 g |
Nuts and Grains
| Food (serving) | Fiber content (grams) |
| Chia seeds (24 g ~ 2 Tbsp) | 7 g |
| Flax seeds, ground (15 g ~ 1 Tbsp) | 2 g |
| Peanut butter (50 g ~ 2 Tbsp) | 3 g |
| Walnuts (30 g ~ 15 halves) | 2 g |
Legumes
| Food (serving) | Fiber content (grams) |
| Edamame, shelled, frozen (90 g ~ ½ cup) | 4 g |
| Green lentils, dried, yielding ~ ¼ cup (29 g) after cooking | 3 g |
| Chickpeas, canned (42 g ~ ¼ cup) | 2 g |
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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