Why are high fiber low FODMAP foods important?
High-fiber foods are a centerpiece of healthy diets that are associated with lower risks of chronic diseases. And they include many of the foods that I recommend to my clients as part of the Portfolio diet to help them reduce their cholesterol levels.
However, one common feedback from my clients, especially those with a sensitive gut, is that they feel bloated or gassy with the increased fiber intake.
This is where low-FODMAP foods can be helpful in easing these sensitive guts into being better able to handle fiber in their diets.
As such, I’ve come up with 10 beginner-friendly, gut-safe foods that are rich in fiber, but low in FODMAPs, that have helped even my most gut-sensitive clients increase their fiber intake.
Plus, I’ll show you how to systematically incorporate them into your daily routines not only for better digestion, but also improved heart health and long-term wellness.
What Are FODMAPs and Why Do They Cause Bloating?
FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
FODMAPs are shorter-chain carbohydrates that many people have trouble digesting, and are therefore not absorbed in the small intestines.
When these carbohydrates reach the large intestine, gut bacteria ferment them, producing gas that leads to bloating, cramping, or even pain. This is especially so if you have a sensitive gut.
By choosing low FODMAP foods that are also high in fiber, you can support your digestion, reduce inflammation, and promote regularity — without triggering IBS-like symptoms.
Why Not Just Eat Low-FODMAP Foods That Are Low in Fiber?
When people first transition to a low-FODMAP diet to ease digestive symptoms, they often end up avoiding not just FODMAPs, but also fiber.
That’s because many high-fiber foods (like beans, broccoli, and apples) are also high in FODMAPs. So when FODMAPs are cut out of the diet, fiber intake also decreases.
But long-term low fiber intake comes with serious downsides. Fiber plays a crucial role in regulating digestion, supporting heart health, and even managing blood sugar levels.
Without enough fiber, you may experience constipation, cholesterol imbalance, and even increased inflammation. In fact, low fiber intake is linked to higher risks of cardiovascular disease, type 2 diabetes, and certain cancers.
By focusing on foods that are both high in fiber and low in FODMAPs, you can nourish your body (and gut microbiota) without upsetting your gut.
What Are the Best High Fiber Low FODMAP Foods?
Here are 10 science-backed, fiber-rich foods that are gentle on the gut:
1. Rolled Oats
- Fiber: 4.0 g per ½ cup dry
- Heart-health bonus:
- Beta-glucan, a viscous fiber, lowers LDL-cholesterol
2. Brown Rice
- Fiber: 3.5 g per bowl (1 cup)
- Heart-health bonus:
- Fiber in the bran slows down digestion and improves blood sugar control
- Magnesium reduces chronic inflammation
3. Blueberries
- Fiber: 3.6 g per 1 cup
- Heart-health bonus:
- Anthocyanins reduce chronic inflammation, and improve blood pressure and blood vessel function
4. Kiwi Fruit
- Fiber: 2.3 g per 1 medium fruit
- Heart-health bonus:
- Vitamin C is a fundamental antioxidant
- Potassium helps to manage blood pressure
5. Oranges
- Fiber: 3.1 g per 1 medium fruit
- Heart-health bonus:
- Hesperetin reduces blood pressure
- Viscous fiber (pectin) lowers LDL-cholesterol
6. Choy Sum (Chinese Flowering Cabbage)
- Fiber: 1.8 g per 75 g raw
- Heart-health bonus:
- Vitamin C is a fundamental antioxidant
- Magnesium and beta-carotene reduce chronic inflammation
7. Gai Lan (Chinese Broccoli)
- Fiber: 2.2 g per 75 g raw
- Heart-health bonus:
- Vitamin C is a fundamental antioxidant
- Magnesium and beta-carotene reduce chronic inflammation
8. Edamame (Green Soybeans)
- Fiber: 5.0 g per 75 g
- Heart-health bonus:
- Soy proteins and isoflavones reduce LDL-cholesterol
- Polyunsaturated fats reduce LDL-cholesterol
- Isoflavones reduce chronic inflammation
- Great source of plant protein (8.9 g per 75 g)
9. Tempeh
- Fiber: 9.0 g per 100 g
- Heart-health bonus:
- Soy proteins and isoflavones reduce LDL-cholesterol
- Polyunsaturated fats reduce LDL-cholesterol
- Isoflavones reduce chronic inflammation
- Great source of plant protein (20.3 g per 100 g)
10. Chia Seeds
- Fiber: 5.0 g per 1.5 tbsp
- Heart-health bonus:
- Omega-3s reduce chronic inflammation
- Viscous fiber reduces LDL-cholesterol
How to Slowly and Safely Eat More Fiber?
If you jump straight into a high-fiber diet, especially with low-FODMAP foods, your gut might not be happy. That’s why starting slow is key.
FODMAPs can add up if you put two or more foods together in one meal, even though each of the foods above are low-FODMAP at the stated amounts.
As such, start with one or two foods in one meal, give it a couple of weeks to ensure that your gut is happy, before adding a third food.
Then, give your gut a couple more weeks to further adjust, before adding a fourth food, and continue adding different foods or increasing the quantity of foods in this manner.
For example,
Breakfast Idea
- Start with: ½ cup oats + 1 cup almond milk + 1 cup blueberries = 7.6 g fiber
- Level up: Add 1.5 tbsp chia seeds → 12.6 g fiber
Lunch Idea
- Start with: 1 bowl brown rice + 75 g choy sum = 5.3 g fiber
- Level up: Swap out some animal protein for 75 g of edamame → 10.3 g fiber
Dinner Idea
- Start with: 1 bowl brown rice + 75 g gai lan = 5.7 g fiber
- Level up: Swap out some animal protein for 100 g tempeh → 14.7 g fiber
By gradually stacking these changes, you can build up to 37.6 g of fiber per day — well above the recommended daily intake of 25 to 35 g per day for both men and women.
Final Tips for Adding High Fiber Low FODMAP Foods to Your Diet
- Start low and go slow
- Spread fiber across all meals
- Drink enough water — at least 2 L per day
- Focus on variety for long-term success
Increasing fiber should not leave you bloated and discouraged. By choosing the right foods and going at your own pace, you can support your gut, your heart, and your overall health.
Download the Free PDF of Top 10 High-Fiber Low-FODMAP Foods
In this free PDF, you will find
- 10 + 3 bonus foods that are high in fiber, but low in FODMAPs so that you can slowly increase your fiber intake without the side effects,
- their serving sizes and fiber content,
- other heart-healthy nutrients that they contain, and
- links to videos that explain the health benefits of those nutrients.
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