If you’re managing IBS with a low FODMAP approach, you’ve probably noticed that a lot of the classic high-fiber foods — apples, wheat bread, beans by the cupful — are exactly the ones that set you off. That doesn’t mean you have to choose between comfortable digestion and getting enough fiber.
Below are 54 foods that are generally considered low FODMAP in the servings noted, while still bringing real fiber to the table. Fiber and FODMAP figures here are approximate and meant as a practical guide, not a substitute for testing your own tolerance or working with a registered dietitian.
Key Takeaways
- Fiber and FODMAP content are two separate things — a food can be low in fermentable carbs and still be a solid fiber source.
- Portion size matters more than the food itself for many items on this list, since several only test low FODMAP below a specific serving.
- Fruits, sturdy vegetables, oats, canned legumes in small amounts, nuts, and seeds cover most of the fiber gap left by an elimination phase.
- This list is a practical starting point, not medical advice — anyone with diagnosed IBS should work through elimination and reintroduction with a healthcare professional or dietitian.
Low-FODMAP Fruits That Pack in Fiber
Fruit is often the trickiest category on a low FODMAP diet, since fructose and sorbitol content can vary wildly by type and even by ripeness.
These ten fruits give you real fiber without piling on the fermentable sugars that trigger bloating for a lot of people with IBS.
If you want the fuller picture of what fits and what doesn’t before you start swapping things in and out, our low fodmap foods list is a good place to start.
Most of these fruits are naturally light on calories too, so if that’s also on your radar, check out our low calorie high fiber foods roundup.
1. Kiwi
Approximate nutrition: about 2.5g fiber per medium kiwi (Monash low-FODMAP serving: 2 medium fruit).
I eat kiwi with the skin scrubbed and left on since that’s where a good chunk of the fiber lives, and it saves you the peeling.
2. Strawberries
Approximate nutrition: about 1.5g fiber per Monash-tested low-FODMAP serving of 5 medium berries (roughly 65g).
Ripe strawberries are one of the few fruits you don’t need to ration by season — slice them into oatmeal or blend into a smoothie.
3. Blueberries
Approximate nutrition: about 1.8g fiber per 1/2 cup (Monash-tested low-FODMAP serving).
Frozen blueberries work just as well as fresh, and I keep a bag stocked for a fast fiber boost over yogurt or pancakes.
4. Raspberries
Approximate nutrition: about 4g fiber per Monash low-FODMAP serving of roughly 20 raspberries (about 60g).
Raspberries are among the highest-fiber fruits on this whole list, tiny seeds and all, so even a small handful adds up.
5. Oranges
Approximate nutrition: about 3g fiber per one medium orange (Monash low-FODMAP serving: 1 medium).
Eat the whole segments rather than juicing — juicing strips out most of the fiber and concentrates the natural sugars.
6. Unripe Banana
Approximate nutrition: about 2.6g fiber per one small, firm banana.
The greener and firmer the banana, the lower it tends to test for FODMAPs, since ripening converts resistant starch into more fermentable sugar.
7. Pineapple
Approximate nutrition: about 1.4g fiber per 3/4 cup diced (Monash low-FODMAP serving).
Pineapple’s natural sweetness rounds out a fruit salad nicely without leaning on higher-FODMAP fruit like apples or pears.
8. Cantaloupe
Approximate nutrition: about 1.3g fiber per 3/4 cup cubed.
I treat cantaloupe as my go-to summer snack fruit since it’s hydrating, mildly sweet, and easy on a sensitive gut in modest portions.
9. Passion Fruit
Approximate nutrition: about 1.9g fiber per one passion fruit (roughly 2 tablespoons pulp).
The crunchy little seeds are edible and are actually where most of the fiber lives, so don’t strain them out.
10. Papaya
Approximate nutrition: about 1.3g fiber per 1 cup cubed (Monash low-FODMAP serving).
Papaya also contains papain, an enzyme some people find genuinely settling after a heavy meal, though I still keep servings to about a cup.
Low-FODMAP Vegetables High in Fiber
Vegetables are where a low FODMAP diet gets easier, since most sturdy, low-fructan vegetables can be eaten in generous portions.
These fifteen are staples I lean on daily, both for fiber and for keeping meals from feeling restrictive.
If blood sugar is also part of your equation, our high fiber foods for diabetics guide pairs well with this list.
11. Carrots
Approximate nutrition: about 2g fiber per medium carrot, raw.
Carrots are endlessly low FODMAP and versatile — shred them raw into salads, roast them, or steam and mash them for a fiber-friendly side.
12. Bell Peppers
Approximate nutrition: about 1.7g fiber per 1/2 cup chopped red bell pepper (Monash-tested serving).
Red bell peppers test lower FODMAP than green in larger amounts, and I char them under the broiler for extra flavor with zero added sugar.
13. Zucchini
Approximate nutrition: about 1g fiber per 1/2 cup sliced.
Zucchini is mild enough to sneak into almost anything — spiralized as noodles, grated into muffins, or simply sautéed with olive oil.
14. Spinach
Approximate nutrition: about 0.7g fiber per 1 cup raw, closer to 4g in a cooked cup (Monash-tested serving: 1.5 cups cooked).
Baby spinach wilts down fast, so a big raw bowl cooks down to almost nothing — I stir it into soups right at the end.
15. Kale
Approximate nutrition: about 1.3g fiber per 1 cup chopped, raw (Monash low-FODMAP serving: 1 cup).
Massage raw kale with a little olive oil and lemon to soften the leaves before it goes into a salad.
16. Green Beans
Approximate nutrition: about 2g fiber per 3/4 cup, raw or steamed.
Green beans hold their texture well, which makes them one of my favorite vegetables to roast at high heat until they blister.
17. Eggplant
Approximate nutrition: about 1g fiber per 1 cup cubed, raw.
Salting eggplant slices for about 20 minutes before cooking draws out excess moisture and helps it caramelize instead of steam.
18. Cucumber
Approximate nutrition: about 0.5g fiber per 1 cup sliced.
Cucumber’s fiber content is modest, but it’s a reliable low-FODMAP crunch factor for salads and a break from cooked vegetables.
19. Tomatoes
Approximate nutrition: about 1.5g fiber per medium tomato (Monash low-FODMAP serving: 1 small tomato).
Keep to about one small tomato at a time — larger portions of canned or concentrated tomato products can tip into moderate FODMAP territory.
20. Potatoes (With Skin)
Approximate nutrition: about 2g fiber per medium potato, with skin.
The skin holds a meaningful share of the fiber, so I scrub rather than peel whenever the recipe allows it.
21. Sweet Potato
Approximate nutrition: about 3.8g fiber per medium sweet potato, with skin (Monash low-FODMAP serving: 1/2 cup mashed).
Roast sweet potato wedges at 425°F until the edges caramelize; the natural sugars make them feel like a treat.
22. Bok Choy
Approximate nutrition: about 0.7g fiber per 1 cup shredded, raw.
Bok choy cooks in minutes, which makes it my go-to green for a quick stir-fry when I don’t want to fuss with prep.
23. Parsnips
Approximate nutrition: about 2.2g fiber per 1/2 cup chopped, raw.
Parsnips roast up sweeter than carrots and make a good low-FODMAP mash when you want something a little different.
24. Swiss Chard
Approximate nutrition: about 1.8g fiber per 1 cup, cooked.
Both the leaves and stems are usable — I chop the stems finer since they take a little longer to soften than the leaves.
25. Turnips
Approximate nutrition: about 1.6g fiber per 1/2 cup cubed, raw.
Turnips have a peppery bite raw and mellow out completely when roasted or added to a low-FODMAP vegetable soup.
Low-FODMAP Whole Grains and Starches
Whole grains carry a reputation as gut-irritating on a low FODMAP diet, but that mostly applies to wheat, rye, and barley in larger amounts.
These six grains and starches are widely tolerated and make it much easier to hit your fiber numbers at breakfast and beyond, including in these low fodmap breakfast recipes.
26. Oats
Approximate nutrition: about 4g fiber per 1/2 cup dry rolled oats (Monash low-FODMAP serving).
Oats are a genuine fiber workhorse, and a plain bowl with lactose-free milk and a few strawberries is one of my go-to low-FODMAP breakfasts.
27. Quinoa
Approximate nutrition: about 2.6g fiber per 1 cup, cooked.
Quinoa is a complete protein as well as a fiber source, and it makes a sturdy base for grain bowls that hold up well as leftovers.
28. Brown Rice
Approximate nutrition: about 3.5g fiber per 1 cup, cooked.
Brown rice is naturally low FODMAP in typical servings and a safer bet than some wheat-based sides during an elimination phase.
29. Spelt Sourdough Bread
Approximate nutrition: about 2g fiber per slice.
Long fermentation in true sourdough breaks down much of the fructan content, which is why many low-FODMAP eaters tolerate it better than regular wheat bread.
30. Buckwheat
Approximate nutrition: about 4.5g fiber per 1 cup, cooked groats.
Despite the name, buckwheat isn’t related to wheat at all, and it works well as a gluten-free base for a savory breakfast bowl.
31. Polenta
Approximate nutrition: about 2.2g fiber per 1 cup, cooked from cornmeal.
Polenta is a comforting, naturally low-FODMAP stand-in for pasta on nights when wheat noodles are off the table.
Low-FODMAP Legumes and Plant Proteins
Legumes are famous for their fiber and famous for causing gas, so portion control is really the whole story here.
Canning, rinsing, and sticking to a modest serving bring several legumes and soy foods into low-FODMAP range — see our high protein high fiber foods list for more combos like these.
32. Canned Lentils
Approximate nutrition: about 3.7g fiber per 1/2 cup, drained and rinsed (Monash low-FODMAP serving).
Canning and rinsing lower the fermentable carbs enough that a modest serving of lentils fits, even though a bigger portion of dried, boiled lentils does not.
33. Canned Chickpeas
Approximate nutrition: about 2.5g fiber per 1/4 cup, drained and rinsed (Monash low-FODMAP serving).
I stick to a quarter cup of canned, rinsed chickpeas at a time — roasted with paprika, they make a crunchy topping for salads and soups.
34. Firm Tofu
Approximate nutrition: about 0.7g fiber and roughly 10g protein per 1/2 cup.
Pressing firm tofu before cooking helps it crisp up in a hot pan, and it’s one of the easiest low-FODMAP plant proteins to keep on hand.
35. Tempeh
Approximate nutrition: about 4.5g fiber per 3oz serving (Monash-tested serving).
Tempeh’s fermentation process is part of why it tends to sit easier than some other soy products for a sensitive gut.
36. Edamame
Approximate nutrition: about 4g fiber per 1/2 cup, shelled (Monash low-FODMAP serving).
Edamame keeps well in the freezer for a fast snack — just steam it from frozen and sprinkle with a little sea salt.
Low-FODMAP Nuts and Seeds
Nuts and seeds pack a lot of fiber into a small portion, which is exactly why serving size matters so much in this category.
These seven are among the most reliable low-FODMAP options for snacking or topping meals — check out our low fodmap snacks guide for more grab-and-go ideas.
37. Chia Seeds
Approximate nutrition: about 5.5g fiber per 1 tablespoon.
Chia seeds gel up when soaked in liquid, which is why an overnight chia pudding is such an easy way to add fiber without much effort.
38. Ground Flaxseed
Approximate nutrition: about 1.9g fiber per 1 tablespoon, ground.
Grinding flaxseed rather than using it whole makes the fiber and nutrients more accessible — stir a spoonful into oatmeal or a smoothie.
39. Almonds
Approximate nutrition: about 1.9g fiber per Monash-tested low-FODMAP serving of 10 whole almonds.
Almonds test low FODMAP only in smaller amounts — a bigger handful can push the fructan content higher than you’d expect.
40. Walnuts
Approximate nutrition: about 1.9g fiber per 1oz, about 14 halves.
I keep walnuts around for topping oatmeal or salads since they’re one of the easiest nuts to portion without much measuring.
41. Pumpkin Seeds
Approximate nutrition: about 1.7g fiber per 2 tablespoons (Monash-tested serving).
Toasted pumpkin seeds add crunch to soups and grain bowls and bring some magnesium along with the fiber.
42. Peanuts
Approximate nutrition: about 2.3g fiber per 1oz, about 28 nuts.
Plain, unsalted peanuts or natural peanut butter make an easy low-FODMAP snack when you keep to a standard single-serving portion.
43. Macadamia Nuts
Approximate nutrition: about 2.4g fiber per 1oz, about 10-12 nuts.
Macadamias are naturally lower in fermentable sugars than cashews or pistachios, which makes them a safer nut-bowl swap.
More Low-FODMAP High-Fiber Foods Worth Knowing
This last group covers snacks, pantry staples, and a few less obvious picks that don’t fit neatly into the categories above.
They’re worth keeping stocked for the days when you want variety beyond produce and grains — and if you’re building full meals around them, our low fodmap recipes collection is a good next stop.
44. Popcorn
Approximate nutrition: about 3.5g fiber per 3 cups, air-popped.
Air-popped popcorn is a whole grain and one of the simplest low-FODMAP snacks to portion out for movie night.
45. Dark Chocolate
Approximate nutrition: about 3g fiber per 1oz square of 70%+ dark chocolate.
A square or two of dark chocolate is a genuinely low-FODMAP way to satisfy a sweet craving, and our low fodmap desserts guide has more options along those lines.
46. Psyllium Husk
Approximate nutrition: about 3.4g fiber per 1 tablespoon.
Psyllium husk is one of the most concentrated fiber sources you can add to a low-FODMAP diet, but start with a small amount and plenty of water to avoid discomfort.
47. Rhubarb
Approximate nutrition: about 1.1g fiber per 1/2 cup diced, raw.
Rhubarb needs a fair amount of sweetener to be palatable, but stewed into a compote it’s a nicely tart, low-FODMAP option.
48. Corn Tortillas
Approximate nutrition: about 1.5g fiber per one 6-inch tortilla.
Corn tortillas are a reliable gluten-free, low-FODMAP swap for wheat wraps in tacos or as a base for baked chips.
49. Oat Bran
Approximate nutrition: about 4g fiber per 1/4 cup, dry.
Oat bran is even more concentrated in fiber than rolled oats, and I stir it into pancake batter to boost fiber without changing the flavor much.
50. Brown Rice Cakes
Approximate nutrition: about 0.7g fiber per cake, though it varies by brand.
Rice cakes aren’t a fiber powerhouse on their own, but topped with peanut butter or mashed avocado they make a quick low-FODMAP base.
51. Sunflower Seeds
Approximate nutrition: about 3g fiber per 1/4 cup, shelled.
Sunflower seeds are an easy salad topper and one of the more affordable seeds to buy in bulk for regular use.
52. Sesame Seeds
Approximate nutrition: about 1.1g fiber per 1 tablespoon.
Toasted sesame seeds or a thin spread of tahini add fiber and a nutty depth to dressings and roasted vegetables alike.
53. Hemp Seeds
Approximate nutrition: about 1.2g fiber per 3 tablespoons, hulled.
Hemp seeds have a mild, nutty flavor and blend easily into a smoothie without needing to be soaked or ground first.
54. Chestnuts
Approximate nutrition: about 1g fiber per 1oz, roasted (Monash-tested low-FODMAP serving).
Roasted chestnuts make a seasonal snack that’s naturally lower in fermentable carbs than most other tree nuts.
Frequently Asked Questions
Are all high-fiber foods automatically high FODMAP?
No — fiber content and FODMAP content are two separate properties of a food. Plenty of high-fiber foods, like oats, chia seeds, kiwi, and carrots, are considered low FODMAP in normal servings, according to the Monash University FODMAP research that underpins most low-FODMAP guidance.
What foods should I limit if I want low FODMAP but high fiber?
Watch out for wheat bread and pasta in large amounts, apples, pears, most raw onion and garlic, and legumes eaten in bigger portions than tested — these are common high-FODMAP triggers even though several are also high in fiber. Our high fodmap foods list has more detail on what tends to cause trouble.
How much fiber do I need on a low FODMAP diet?
General fiber recommendations from sources like MedlinePlus suggest most US adults aim for roughly 25 to 30 grams a day, though individual needs vary. Anyone with IBS should talk to a doctor or dietitian about a target that fits their symptoms, since ramping up fiber too fast can worsen bloating.
Is it hard to get enough fiber during the FODMAP elimination phase?
It takes a little more planning, but it's very doable by leaning on the foods in this list — oats, low-FODMAP fruit, sturdy vegetables, and small servings of nuts, seeds, and canned legumes. Many people find fiber intake actually improves once bloating-triggering foods are removed and appetite normalizes.
Is psyllium husk safe to use on a low FODMAP diet?
Psyllium husk is generally considered low FODMAP and is a concentrated fiber source, but it should be introduced gradually with plenty of water. Anyone with a diagnosed digestive condition should check with a healthcare professional before adding a fiber supplement regularly.