Prebiotics on a Low FODMAP Diet

The FODMAP diet protocol is a therapeutic diet used in the management of IBS symptoms. The protocol involves elimination and systematic reintroduction of high FODMAP foods under the guidance of a health professional such as a dietitian. We know these high FODMAP foods are important sources of prebiotic fibres. Prebiotics are the fuel that feed our good bacteria that populate our gut. 


Having a healthy balance of bacteria in the gut is associated with a range of health benefits including improvements in IBS symptoms, improved mood, healthy weight management and reduced risk of many chronic health conditions. This is why it is so important you do not restrict FODMAPs long term and ensure you undergo the re-introduction and personalisation phases of the FODMAP diet protocol. 


How Long Should I follow a Low FODMAP diet ? 

The FODMAP diet protocol consists of three phases (see image below). The low FODMAP elimination phase should only be followed for 2-6 weeks. Studies have shown that restricting FODMAPs for longer than 4-6 weeks can lead to adverse changes in gut bacteria. This has consisted of reduction in diversity and abundance of good bacterial species in the gut - these are two of the key components of a healthy gut! If you have been following a low FODMAP diet restricting all FODMAP foods longer than this - make sure to check in with a dietitian to ensure you can re-introduce these appropriately so we can prevent adverse effects down the track!



How do I optimise my gut health following a low FODMAP diet? 

Whilst you are restricting these FODMAPs throughout the FODMAP elimination phase it is important to make sure you are eating foods that are rich in fibre and particularly prebiotic fibres to help nourish our gut bacteria well. Many of our prebiotic rich foods are high in FODMAPs (onions, garlic, artichokes, asparagus, legumes, wheat, rye and barley) this is why it can be tricky to get enough! 

The great news is that you can still consume some of these prebiotic rich foods in low FODMAP serving sizes AND include prebiotic rich foods that are naturally low in FODMAPs regularly. 


Prebiotic Rich Foods on a Low FODMAP Diet

Some examples of prebiotic and fibre rich foods to make sure to include: 

Foods Naturally low in FODMAPs: 

  • Rolled oats

  • Quinoa

  • Cooked and cooled potatoes

  • Green bananas

  • Kiwi fruits

  • Nuts and seeds (hazelnuts, walnuts, pepitas, sunflower and chia seeds) 


    Low FODMAP serves of prebiotic rich foods*: 

    • ½ cup wheat pasta

    • ¼ cup tinned chickpeas (drained)

    • ½ cup tinned lentils (drained)

    • 2 slices of beetroot

    • 45g pomegranate

    • ⅔ cup sprouted mung beans

    • ⅓ cup butternut pumpkin

      *Note that combining too many of these low FODMAP servings in one meal may add up to a higher FODMAP meal.


      Further Guidance 

      The FODMAP diet is a complex process and choosing the right types of foods to manage your specific IBS symptoms can be tricky. This should be done under the recommendation and guidance of a dietitian to ensure you are doing this properly and making sure you are getting enough nutrition to support your body's needs. You can book a consult with our FODMAP trained dietitian if you need guidance with this. 



Abbey Tredinnick