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Fiber and Low FODMAP Diet
To optimize your overall health, including your gastrointestinal health, it is important to optimize fiber intake, which can seem a little more complicated to do while being on a low FODMAP* diet. Here you’ll read about the relationship between fiber and low FODMAP diet and understand how you can optimize your fiber intake.
What Is Dietary Fiber?
Fibers are carbohydrates from the edible parts of plants that are neither digested nor absorbed in the small intestine. They are therefore found in plant-based whole foods, which means in vegetables, fruits, whole grains, nuts, seeds and legumes.
Fiber and Gut Health
Having an optimal fiber intake has many benefits for overall health, including gut health. Some fibers called prebiotics can promote the growth of good bacteria in the intestine. When fiber is fermented by bacteria present in the colon, they produce short-chain fatty acids (SCFAs) that help reduce inflammation and repair the intestinal barrier. An optimal fiber intake can also promote intestinal regularity and help prevent constipation. So-called soluble fibers form a gel when mixed with water, which can help improve stool consistency and reduce diarrhea.
Fiber Needs
Fiber needs vary by age and gender. In Europe, the recommended daily fiber intake is 30 grams. In Canada, the recommended daily fiber intake is 25 grams for women and 38 grams for men. In the United States, the recommended daily fiber intake is 21 to 26 grams for women and 30 to 38 grams for men. Despite the known benefits of an optimal fiber intake, it is estimated that most Canadians consume only half of the recommended fiber intake and that 93% of Americans are fiber deficient.
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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