Can You Get Enough Fiber on a Low-FODMAP Diet?

The low-FODMAP diet can be very effective in reducing painful symptoms associated with irritable bowel syndrome (a disorder that affects up to 15% of adults). But the approach also eliminates a lot of healthy foods, including many vegetables and whole grains. How do we reconcile the low-FODMAP approach other dietary advice?

First, a little background for those who may not be familiar with FODMAPs.

What are FODMAPs?

The idea behind the low-FODMAP diet is that most IBS symptoms, such as bloating and abdominal pain, are triggered by certain types of carbohydrates that are poorly digested or absorbed. By avoiding foods that contain these specific carbohydrate molecules, the symptoms of IBS can be greatly reduced.

Since its introduction in 2005, numerous studies and clinical trials have shown the low-FODMAP diet to be extremely and uniquely effective—much to the relief of millions of IBS sufferers everywhere. 

The term FODMAP is actually an acronym for the types of carbohydrate molecules that are targeted in this approach: Fructans, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

Do people suffering from IBS have to choose between symptom relief and the benefits of a higher fiber diet?

Foods that are high in one or more of these special molecules include wheat, rye, onions, legumes, lentils, dairy products, mushrooms, and cauliflower. The low-FODMAP diet also limits certain fruits, such as apples and pears, and sweeteners, such as honey, which are higher in fructose.

And here’s where it gets a little tricky. We talk a lot about the value of fiber in a healthy diet. Incorporating more fiber into your diet can help regulate blood sugar and cholesterol, manage your appetite and weight, and promote a healthy microbiome. But, many foods that are high in fiber are also high in FODMAPs.

Do people suffering from IBS have to choose between symptom relief and the benefits of a higher fiber diet? 

How to Balance FODMAPs and Fiber

Joining me to sort through this is Tamara Duker Frueman, registered dietitian and digestive specialist and author of The Bloated Belly Whisperer.

Monica Reinagel:

Tamara, in addition to your extensive knowledge of all things gut related, you also have very extensive clinical experience working with patients. And I want to share with you a couple of specific questions that I've gotten from my listeners.

Julie writes:

I have IBS and I generally follow a low-FODMAP diet, but all I ever hear is how bad white bread and white rice are. These are now diet staples for me. If I eat whole grains, it makes me feel bloated and...

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