Top Low FODMAP Prebiotics You Need to Know

Nov 15, 2024

When I mention “prebiotics” to someone with IBS, they often worry that I'm about to recommend onion and garlic! And it’s true – some of the most common prebiotic-rich foods like garlic, onions, and leeks can be troublesome for sensitive guts. But prebiotics are far more diverse than many realise, and plenty of low FODMAP options can feed your gut without causing discomfort.

 

 What Are Prebiotics, and Why Do They Matter?

Prebiotics are a type of fibre that nourish the beneficial bacteria in your gut. Unlike probiotics (live bacteria you ingest), prebiotics are non-digestible fibres found in certain foods. They pass through your digestive system to the large intestine, where they’re used as fuel by beneficial gut bacteria. This helps these bacteria thrive and grow, supporting a healthy gut microbiome.

Foods high in prebiotics include garlic, onions, asparagus, bananas, and oats. However, if you’re on a low FODMAP diet to manage digestive symptoms, many of these foods might be off-limits. The good news? There are specific prebiotics that are both gentle on sensitive systems and low FODMAP-friendly.

 

Why Low FODMAP?

The low FODMAP diet, often recommended for people with IBS or other digestive issues, restricts foods with rapidly fermentable fibres that can lead to bloating, gas, and discomfort. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. It’s designed to be a short-term (6-week maximum) reset before reintroducing foods to determine your personal triggers.

While some individuals may need to limit (ideally not avoid) certain FODMAPs long-term, it’s essential to keep enough prebiotic fibre in your diet to maintain a healthy gut. Prebiotics are one of the most effective tools we have for feeding beneficial gut bacteria and supporting overall well-being.

 

Two Low FODMAP Prebiotics to Try

Here are two low FODMAP prebiotics that offer gentle, consistent nourishment for your gut without overwhelming it. These fibres are fermented more slowly throughout the colon, leading to less gas and discomfort.

 

1. Pectin

Pectin is well-tolerated by many people with IBS and supports gut health by regulating appetite, reducing inflammation, and aiding fat metabolism. High-pectin, low-FODMAP foods include:

Vegetables:

  • Kale (½ cup)
  • Endive (7 leaves)
  • Collard greens (1 cup)
  • Carrot (1 medium)
  • Broccoli (¾ cup)
  • Bok choy (1 cup)
  • Red or green cabbage (¾ cup)
  • Brussels sprouts (2 sprouts)
  • Green beans (15 beans)
  • Eggplant (1 cup)
  • Parsnip (1 medium)
  • Swede (1 cup)
  • Kohlrabi (½ cup)
  • Okra (7 pods)
  • Red or white radish (4 radishes)

 

Fruits:

  • Papaya (1 cup)
  • Orange (1 medium)
  • Mandarin (2 small)
  • Kiwi fruit (2 small)
  • Grapefruit (⅓ cup)
  • Banana (1 medium)
  • Avocado (1/8th of an avo)
  • Rhubarb (1 cup)
  • Rockmelon ¾ cup
  • Black or green olives (15 olives)

Tip: Aim for 2-3 servings of fruit daily, allowing a 2-3 hour gap between servings to avoid overloading your digestive system.



2. Resistant Starch

Resistant starch is a powerful prebiotic that feeds beneficial gut bacteria and produces butyrate – a fuel for gut cells that supports gut barrier integrity, reduces inflammation, and even promotes serotonin (our “happy hormone”). Low FODMAP sources of resistant starch include:

  • Slightly green banana (1 medium)
  • Rolled oats (½ cup)
  • Rice (cooked & cooled, 1 cup)
  • Potatoes (cooked  & cooled, 1 medium)
  • Sorghum flour (1 cup)
  • Buckwheat flour (⅔ cup)
  • Millet, cooked 1.5 cup
  • Polenta, cooked 1 cup
  • Plantain, raw (145g)

 

Remember: Variety Is Key

The more diverse your fibre intake, the better for your gut. Incorporate a variety of the foods above, sticking to recommended serving sizes if you’re actively reducing FODMAPs. And remember, the low FODMAP diet is intended as a temporary approach to identify triggers; after 6 weeks, you’ll want to begin reintroducing foods.

If you’re ready to explore low FODMAP prebiotics or need guidance on reintroducing foods, get in touch HERE – I’m here to help!

 

Brooke x

 

P.S. Today’s information is referenced from CoBiome, the trusted gut testing company I use in my practice.