30 Low FODMAP High Fibre Foods

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[Updated April 2025]

Fibre may not be a sexy nutrient, but it IS an essential one for managing irritable bowl syndrome. It’s time to make low FODMAP high fibre foods staples in your diet, and I’ll show you how in this post.

What is Fibre?

Fibre is a type of carbohydrate that the human body cannot digest and absorb.

As a carbohydrate, fibre is found in plant foods like nuts and seeds, legumes and beans, fruits, vegetables, and grains. It is also found in food products made from these plants like peanut butter, hummus, pasta, breads, plant-based milks, flours, etc.

Fibre is not found in meat, fish, eggs, or dairy.

Types of Fibre

You’ve probably heard of “soluble fibre” and “insoluble fibre” right? But what exactly does that mean and which type is the best?

Soluble fibre attracts and holds water, and thereby creates a gel in the gut. It helps to sop up extra fluid in the gut and soften stool. As a result, it helps to improve both diarrhea and constipation.

Insoluble fibre does not hold water, but it does create bulk for increasing stool mass and accelerating transit through the gut. Increasing insoluble fibre doesn’t improve diarrhea, and it tends to be highly fermentable which leads to gas.

Another characteristic of fibre that is super pertinent to our discussion here is the fermentability of the fibre. This is where the low FODMAP diet comes in…

Low FODMAP foods tend to ferment less in the colon, resulting in less gas production by the microbiota. High FODMAP foods tend to ferment more readily and quicker, resulting in more gas production.

Gas can get trapped in our gut if we have slow intestinal motility or constipation, and it can exert pressure on the intestinal walls which can trigger pain in IBS due to the hypersensitivity of the colon.

Foods are complex, so they contain a mixture of soluble and insoluble, highly fermentable and minimally fermentable fibres in them. When we say something is a good source of soluble fibre, it means there’s more soluble fibre than most foods or there’s more soluble fibre relative to the insoluble fibre. I make note of good sources of soluble low FODMAP fibre below.

Fibre Tends to Be Lower on the Low FODMAP Diet

During the elimination phase of the low FODMAP diet (LFD), moderate and high FODMAP foods are cut out. Because many of these foods are good sources of fibre, the low FODMAP diet can be lower in fibre than what is ideal.

Why Does Fibre Matter?

1. General health: Research has found that fibre may:

• improve cholesterol
• improve blood sugars
• promote fullness
• stimulate gut motility
• reduce risk of diverticular disease and colorectal cancer.

2. Bowels: If you have IBS-C and embark on the LFD without eating enough fibre, you run the risk of exacerbating your backed up bowels.   Being FOS (full of shit) is a ticket to gas and bloating hell (believe me, I know!).  Constipation symptoms may mask any benefit from the LFD and lead you to mistakenly think the diet didn’t work.

3. Microbiome: The fibre in high FODMAP foods is the fuel your intestinal bacteria thrive on. When these gut bugs ferment fibre, they produce short-chain fatty acids (SCFAs) that help support gut health. Some research has found that the low FODMAP diet can reduce health-promoting gut bacteria, so it’s important to make sure the little critters have a good source of food.

How Much Fibre Do You Need?

• Adequate intake for women is 25 grams of fibre per day.
• Adequate intake for men is 38 grams of fibre per day.

These figures aren’t meant to be prescriptive. In fact, there is insufficient evidence to determine strict recommendations for fibre. Instead, the recommendations merely indicate the amount of fibre consumed by healthy individuals based on observed or experimental data.

In the real world, fibre requirements vary from person to person. Some people can’t handle much fibre while others can consume 40+ grams of fibre per day and still struggle to have bowel movements.

Generally, if your fibre intake is below 20 grams per day and you struggle with constipation, it’s worthwhile to slowly increase your fibre and see how your gut responds.

If you need help figuring all this out, check out my services page to see if I can support you in improving your gut symptoms.

30 Low FODMAP High Fibre Foods

The portions listed below are low FODMAP per the Monash University FODMAP app. Fibre amounts are derived from the Canadian Nutrient File and GoGo Quinoa website.

Low FODMAP Fruit

• Dates, dried & pitted (5 dates = 2.5g fibre)
• Kiwi (2 small-medium = 4g fibre) – 2 per day has been found to improve bowel regularity
• Kumquat (4 medium = 5g fibre)
• Raspberries (1/3 cup = 3g fibre)
• Navel orange (1 orange = 3g fibre) – good source of soluble fibre
• Prickly pear (1 pear = 4g fibre)
• Plantain, green (1 medium/144g = 3g fibre)

Low FODMAP Vegetables

There aren’t many fibre superstars in the vegetable group I’m afraid.  Most vegetables have about 1 – 2 grams of fibre per 1/2 cup. 

General healthy eating guidelines encourage people to fill half their plate with vegetables and fruits. Practically speaking, many dietitians will advise people to fill half their plate at lunch and supper with vegetables. This adds up to about 2 cups which is roughly 4 servings of vegetables per day, or 4-8 grams of fibre per day.

• Beets, canned (1/3 cup = 2g fibre)
• Broccoli florets (1/2 cup = 2g fibre)
• Carrots (1 medium = 2g fibre)
• Corn, frozen or fresh (1/2 cup = 4g fibre)
• Parsnip (1 medium = 3g fibre)
• Peas, canned (1/3 cup = 2.5g fibre)
• Potato with skin (1 medium = 3g fibre)
• Sweet potato (1/2 cup chopped = 2g fibre)

Low FODMAP Nuts & Seeds

• Peanuts (1/4 cup = 3g fibre)
• Flax seeds (1 Tbsp = 2g fibre)
• Chia seeds (1-2 Tbsp = 4-8g fibre)
• Pumpkin seeds (1/4 cup = 4g fibre)

Low FODMAP Beans & Legumes

• Canned and rinsed lentils (1/4 cup = 2g fibre)
• Canned and rinsed chickpeas (1/4 cup = 2g fibre)
• Cannellini beans (1/3 cup = 4g fibre)
• Tempeh (100g = 3g fibre)
• Edamame (1/2 cup = 4g fibre)

Low FODMAP Grains, Breads, Pastas

• Oats (1/2 cup dry = 4g fibre)
• Oat bran (30g, which makes 3/4 cup cooked = 3g fibre)
• Buckwheat (1/2 cup = 3g fibre).
  • Check out my Low FODMAP Chicken & Buckwheat Soup.
• Brown rice (1 cup cooked = 3g fibre)
• Quinoa (1/2 cup cooked = 3g fibre).
  • Check out my Low FODMAP Lemony Quinoa & Chickpea Salad.
• Gluten-free quinoa pasta (1 cup dry = 7g fibre).
  • Check out my Low FODMAP Pasta Puttanesca with Chickpeas.
• Whole grain / high fibre gluten-free breads, crackers, pastas (check the nutrition facts table for fibre content)

Tips for Finding High Fibre Foods in the Grocery Store

Gluten-free breads, pastas and crackers are traditionally made from low fibre foods like white rice, corn or potato. There are more high fibre gluten-free products these days but they may contain ingredients that are high FODMAP, like inulin.

Follow these 2 key steps to choose higher fibre gluten-free products:

1. Check the Fibre Amount in the Nutrition Facts Table

• If the % DV (percent daily value) for fibre is 15% or more, the product has “a lot” of fibre in the serving size listed, which is great!
• If the % DV for fibre is 5% or less, it has “a little” fibre, which is not ideal.
• Try to choose gluten-free grain products that have more than 5% fibre, ideally 10% or more.

2. Check the Ingredients List

• If you see “inulin” in the ingredients list, put the item back on the shelf and slowly back away. Inulin is a high FODMAP fructan that’s added to foods to boost fibre.

Tips for Adding More Low FODMAP High Fibre Foods to Your Diet

• Grain products (pasta, crackers, breads): Choose products that contain 10% or more DV for fibre per serving.
• Fruit: Aim to eat 2-3 servings/day of fruit, with 1 serving being 1/2 cup berries or cut up fruit, 1 medium fruit, or 2 small fruits (like 2 small mandarins).
• Vegetables: Eat 1 cup of low FODMAP vegetables at lunch and supper.
• Beans and legumes: Add canned and rinsed lentils and chickpeas (no more than 1/4 cup) to salads, casseroles, pastas, soups.
• Seeds: Sprinkle chia seeds or ground flax on oatmeal, yogurt, salads, and smoothies.
• Nuts: Snack on nuts; Add them to salads, yogurt, and hot cereal.
• Tempeh: Replace chicken in a stir-fry with tempeh.
• Buckwheat: Replace high FODMAP barley in soup with low FODMAP buckwheat groats.
• Oat bran: Make oat bran muffins (using gluten-free flour) with walnuts and blueberries.

Slow, Low and H2O: Increase Fibre Slowly

Increasing fibre should be a gradual process accompanied by plenty of water to minimize abdominal symptoms like gas, bloating, and constipation. Here’s a 4-week plan:

• Week 1: Start by having a high fibre breakfast every morning. For example: oatmeal with chia seeds and fruit.
• Week 2: If you’re not eating 2-3 fruit + 4-5 servings of vegetables per day, increase by 1 fruit or veg every 5 days.
• Week 3: Replace low fibre snacks with higher fibre options like low FODMAP fruit and nuts.
• Week 4: Ensure that 50% of your grain products are high fibre options. This may mean swapping white rice for brown rice, rice pasta for quinoa pasta, and Corn Flakes for oatmeal.

Fluids / Water

As you increase fibre, you need to drink enough fluid to keep your stool from drying out and making it harder to ‘drop the kids off at the pool’.

All fluids count towards your daily fluid intake: water, juice, milk / plant-based milks, coffee, tea, sports drinks, even pop!

Aim for roughly 2000mL of fluid per day. Drink more if the weather has been hot, you’ve been physically active, or you have a larger body.

You’re likely imbibing enough fluids if your urine is a light yellow colour.

Sample Meal Plan for a Low FODMAP High Fibre Day

Breakfast

• Oatmeal (1/2 cup raw oats) cooked in lactose-free milk (4g fibre)
• 1/3 cup raspberries (3g)
• 1 Tablespoon chia seeds (4g)

Lunch (pasta salad)

• 1 cup cooked quinoa pasta (5g fibre)
• 1 cup cooked vegetables (spinach, yellow pepper, tomato) (2g)
• 5 oz chicken breast (0g)
• Creamy balsamic dressing (0g)

Supper (tofu teriyaki stir fry)

• 1 cup brown rice (3g fibre)
• 1 cup cooked vegetables (carrots, bok choy, broccoli heads, bean sprouts) (4g)
• 1/2 cup cubed firm tofu (1g)
• Teriyaki sauce recipe (0g)

Snacks

• 1 navel orange (3g)
• 2 small kiwi (4g) + 30 grams of peanuts (2g)

Total fibre: 35 grams (your gut bugs are gonna love you!)

Bottom Line

The low FODMAP diet can be low in fibre due to the inclusion of low fibre gluten-free grains, fewer fruit and vegetable options, and serious restrictions on legumes. A diet that’s lacking in fibre can contribute to constipation, which can worsen bloating, gas and abdominal pain.

Low FODMAP high fibre foods help promote gut motility and add bulk to your stool, thereby improving constipation. They also fuel a robust microbiome, lower cholesterol, stabilize blood sugars, and contribute to lasting fullness.

When increasing the fibre in your diet, it’s essential to do so slowly over a few weeks, and ensure you’re drinking lots of fluids.

Thanks for stopping by, and I hope you learned something that will improve your gut health!

xoAndrea, RD, MHSc