Low FODMAP Diet: Dietitian Tips for Getting Enough Fibre

Written by: Courtney Skanderup, RD

Updated: April 21st, 2026

Following a low FODMAP diet but worried you’re not getting enough fibre? You’re not alone. Many people find their fibre intake drops when they start the diet.

Below, we’ll explore why fibre matters for gut health, why fibre intake often decreases during the low FODMAP diet, and practical ways to increase fibre using low FODMAP foods.

The Low FODMAP Diet and IBS

The low FODMAP diet has become a widely recommended nutrition strategy for managing symptoms of Irritable Bowel Syndrome (IBS). Research suggests it can improve symptoms in about three out of four people with IBS.

While this is encouraging, it. the low FODMAP diet can lead to unintended nutrition gaps, especially a low fibre intake. Constipation can be an issue on the low FODMAP diet if fibre drops too low. It is recommended that individuals follow this plan with guidance from a healthcare professional.

The good news? With a little planning, it’s possible to support your fibre intake while still following the low FODMAP approach.

Why Fibre Matters for Gut Health

Most adults should aim for 25–38 grams of fibre per day.

Fibre plays several important roles in the body, including:

Supporting healthy digestion and bowel regularity
Helping manage cholesterol levels
Supporting balanced blood sugar
Feeding beneficial gut bacteria

When gut bacteria ferment fibre, they produce compounds called short-chain fatty acids, which help nourish the cells lining the gut and support immune function.

Because the low FODMAP diet temporarily limits certain fibre-rich foods, there has been concern about how it might affect the gut microbiome (the collection of bacteria living in our digestive tract).

Encouragingly, research shows that people who complete the full three-stage low FODMAP process do not appear to have major changes in total gut bacteria levels. However, some studies show a small reduction in short-chain fatty acid production.

This reinforces an important point: the low FODMAP diet is not meant to be followed forever.

The Low FODMAP Diet Is a Short-Term Process

A common misunderstanding is that people with IBS should stay on the low FODMAP diet indefinitely. In reality, the diet is designed as a three-phase process to identify individual food triggers.

Phase 1: Elimination

High FODMAP foods are removed (or reduced to low FODMAP portions) for about 2–6 weeks until symptoms improve.

Phase 2: Reintroduction

Individual FODMAP groups are systematically reintroduced to determine which types trigger symptoms.

Phase 3: Personalization

The diet is expanded to include as many foods as possible based on personal tolerance.

Working with a health care professional can help ensure you move through these phases appropriately, so your diet does not remain overly restrictive.

Why Fibre Intake Often Drops on a Low FODMAP Diet

Many foods that are naturally high in fibre, including certain fruits, vegetables, whole grains, beans, lentils, and nuts, can also be high in FODMAPs.

When people remove these foods during the elimination phase, they sometimes forget to replace them with low FODMAP fibre sources.

This is one of the most common reasons fibre intake decreases during the diet.

High Fibre Low FODMAP Foods to Include

Fortunately, there are still many fibre-rich foods that fit within a low FODMAP eating pattern.

Grain/Starches	Fruits/Vegetables	Nuts/Seeds/Protein
1/2 cup dry rolled oats (4 grams fibre)	15 banana chips (2.3 grams fibre)	1/2 cup edamame (4 grams fibre)
3/4 cup quinoa (2.7 grams fibre)	1 underripe banana (3 grams fibre)	32 peanuts (2 grams fibre)
3/4 cup brown rice (2.6 grams fibre)	1 cup blueberries (3.6 grams fibre)	1/4 cup canned black beans, drained and rinsed (4.5 grams fibre)
3 cup popcorn (3.5 grams fibre)	1 clementine orange (3 grams fibre)	1/4 cup canned chickpeas, drained and rinsed (4.5 grams fibre)
2 pieces spelt sourdough bread (4 grams fibre)	2 kiwis (4 grams fibre)	2 tablespoon flaxseed (3 grams fibre)
	1 cup pineapple (2.3 grams fibre)	1/4 cup canned lentils, drained and rinsed (5.2 grams fibre)
	1/3 cup raspberries (3.7 grams fibre)	1 tablespoon chia seeds (3.4 grams fibre)
	15 green beans (2.5 grams fibre)
	3/4 cup broccoli heads (2 grams fibre)
	1 medium carrot (2 grams fibre)
	1/2 cup kale (4.7 grams fibre)
	1/4 cup green peas (2 grams fibre)
	1/2 cup potato (sweet or white) (3 grams fibre)

Meal Ideas That Add Fibre

Here are a few simple meal combinations that can help boost fibre while keeping FODMAP levels low:

Baked salmon, quinoa, and roasted broccoli
Steak with roasted sweet potato and a green salad with low FODMAP dressing
Cilantro lime chicken power bowl
Pulled pork burrito bowl

Additional Ways to Increase Fibre

If you’re still finding it difficult to meet your fibre needs, here are a few extra strategies to try.

Add Kiwi to Your Daily Routine

Eating two kiwis per day has been shown to help with constipation. Kiwi fibre has a high water-holding capacity, which helps bulk stool, and it contains the enzyme actinidin, which may stimulate bowel movements.

Sprinkle in Fibre-Rich Seeds

Adding ground flax or chia seeds to smoothies, oatmeal, yogurt, or cereal can give your meals an easy fibre boost. Some research suggests these seeds may help improve constipation, abdominal pain, and bloating in certain individuals with IBS.

Consider a Fibre Supplement

Food-first strategies are always ideal, but sometimes a supplement may be helpful. Common options include:

Psyllium fibre
Often well tolerated by people with IBS and may help relieve constipation. Some individuals may experience bloating or gas.
Partially hydrolyzed guar gum (PHGG)
Generally well tolerated and may help support both constipation-predominant and diarrhea-predominant IBS. It may also support beneficial gut bacteria.

Final Thoughts

IBS can feel confusing and frustrating to manage, especially when trying new nutrition approaches like the low FODMAP diet.

If you’re struggling with digestive symptoms or feeling unsure about what to eat, working with a health care professional can help you navigate the process, protect your nutrition, and build a plan that supports both your gut and your lifestyle.