Fibre and FODMAPS

Fibre helps keep us feeling full, lowers cholesterol absorption and is great for our gut health. The recommended daily fibre intake is 25g for women and 30g for men.

Following a diet low in FODMAPs can mean you can no longer eat some high fibre foods, however, it’s important to try and get the recommended amount to make sure you’re getting all the benefits fibre has to offer.

Top tops for achieving 25-30g per day:

Choose a grainy loaf of FODMAP Friendly certified bread

Generally the darker in colour and grainer the bread, the more fibre it will contain. 2 slices of grainy FODMAP Friendly approved bread will provide around 4-5g of fibre.

Aim for 2 serves of fruit per day.

A serve is 1 medium piece of fruit (such as a banana or orange) or 2 smaller fruits (such as kiwi fruit). 1 cup of berries is also a serve. Try adding some fresh or frozen berries to yoghurt or cereal, stew your favourite low-FODMAP fruits or simply snack on fresh fruit throughout the day.

Eat plenty of vegetables.

It is recommended that we eat 5 serves of vegetables each day. One serve is ½ cup of cooked vegetables or 1 cup of salad. Many different vegetables can be eaten on a low-FODMAP diet, just remember to be mindful of what quantity of each vegetable is acceptable on a low-FODMAP diet.

Add low-FODMAP seeds and nuts to your diet.

These are great sources of fibre and many types are low-FODMAP. Try snacking on small amounts of almonds, brazil nuts, pecans or walnuts, or add a very small serving of some chia seeds to a smoothie or cereal to boost your fibre intake.

Go for brown rice over white.

Brown rice has around 30% more fibre compared to white rice. Making small changes like this can add up to a much greater fibre intake over the day.