As someone with years of intimate low FODMAP diet knowledge, I know how tricky it can be to balance the FODMAP diet and fibre at the same time. With that in mind, I thought it might be helpful to put together this list of high fibre low FODMAP foods as well as some recipes that include them.

High fibre low FODMAP foods and recipes

A note before we begin. I am not a medical professional and this is not medical advice. Before embarking on any sort of elimination diet you should always engage a qualified health professional. My intention with this post is to give you some higher fibre ideas and to collate my high fibre low FODMAP recipes in one convenient place. None of this information should be used to treat or diagnose.

All of the FODMAP thresholds in this post are current as of November 2025. They will be periodically reviewed to ensure they remain up to date with Monash research.

The fibre content of each food is based on a 100g serve and is approximate. I have taken the fibre content information from reputable online sources such as Food Standards Australia and cross-referenced it with data from My Fitness Pal. Fibre content can vary from brand to brand and country to country, so take these as approximate measures and read the label of the product you have bought.

High fibre low FODMAP legumes

Canned chickpeas

Canned chickpeas are low FODMAP in serves of up to 94g serves per person, which is around 1/2 cup. In 95g serves, they contain moderate amounts of fructans. Per 100g, canned chickpeas contain approximately 6g fibre. I love throwing them in a quinoa salad for a filling vegetarian high fibre lunch.

Canned cannellini beans

Canned cannellini beans are low FODMAP in serves of up to 88g serves per person. In 89g serves, canned cannellini beans contain moderate amounts of fructans. Per 100g, they contain approximately 6.4g fibre. Cannellini beans are easy to throw into pretty much anything – blend them into sauces, add them to soups or pasta – their creamy flesh works well everywhere.

Canned lentils

Canned lentils are low FODMAP in serves of up to 75g serves per person. In 76g serves, they contain moderate amounts of GOS. Per 100g, canned lentils contain approximately 7g fibre. I love using canned lentils to my low FODMAP kind of daal or my low FODMAP lentil soup.

Canned butter beans

Canned butter beans are low FODMAP in serves of up to 59g serves per person. In 60g serves, they contain moderate amounts of GOS. Per 100g, canned butter beans contain approximately 7-7.7g fibre.

Edamame beans

Edamame beans are low FODMAP in serves of up to 194g. In 195g serves, they contain moderate amounts of fructans. Per 100g, edamame beans contain approximately 6g fibre. I use them in my sushi salad and to make low FODMAP falafels.

More suggestions

• Depending on how it is manufactured, some tofu can be high in fibre. Read the label of the brand you are using.
• Mung bean sprouts are low FODMAP in up to 500g serves and contain around 2g fibre per 100g.

High fibre low FODMAP grains, nuts and seeds

Quinoa

White and black quinoa (cooked) are both low FODMAP in serves of up to 500g per person. Red quinoa (cooked) is low FODMAP in serves of up to 421g per serve. In 422g serves, it contains moderate amounts of fructans. Per 100g, quinoa contains approximately 8g fibre.

Brown rice

Cooked brown rice is low FODMAP in serves of up to 500g per person. Per 100g of uncooked brown rice, it contains approximately 3.9 fibre.

Buckwheat flour (light and dark)

Buckwheat flour is low FODMAP in 100g serves. Monash don’t specify an upper limit at the time of writing. FODMAP Friendly app says it is low FODMAP in serves of up to 143g. Per 100g, dark buckwheat flour contains approximately 24g fibre. Per 100g, light buckwheat flour contains approximately 4g fibre. This 20g difference is because dark buckwheat flour includes the husk as well as the grain. I have plenty of buckwheat flour recipes on my site.

Chia seeds

Chia seeds (black and white varieties) are low FODMAP in serves of up to 36g per person. In 37g serves, they contain moderate amounts of fructans. Per 100g, chia seeds contain approximately 35g fibre. Per 15g (approximately 1 tablespoon, which is a bit more realistic of a serving size) they contain approximately 5.1g fibre. Chia seeds are so easy to sprinkle in a low FODMAP smoothie and I love how useful they are in my rice flake porridge recipe.

Sesame seeds and tahini

Sesame seeds are low FODMAP in serves of up to 51g per person. In 52g serves, they contain moderate amounts of fructans. Per 100g, sesame seeds contain approximately 14.1g fibre. Sesame seeds are easy to sprinkle on low FODMAP dishes for a little fibre boost.

Of course, we can’t discuss sesame seeds without tahini! Tahini is low FODMAP in serves of up to 102g for unhulled tahini and 183g for hulled tahini. In larger serves, it contains moderate amounts of GOS.

Per 100g, unhulled tahini contains approximately 11.7g fibre. Per 100g, hulled tahini contains approximately 8.4g fibre. Does this mean my tahini cookies are a health food?

Psyllium husk powder

Monash don’t have a non-branded entry for psyllium husk or powder. FODMAP Friendly app does – they say they psyllium husk is low FODMAP in serves of up to 75g per person. Psyllium husk powder contains approximately 7.2g fibre per 9g (approximately 2 teaspoons) or 79g fibre per 100g. This may vary from brand to brand, but it is still a high fibre ingredient. I use it in basically all my gluten free bread recipes.

Almonds

Almonds are low FODMAP in serves of up 24g per person. In 25g serves, they contain moderate amounts of GOS. Per 100g, almonds contain approximately 12g fibre. This means that a low FODMAP serve of almonds contains just under 3g fibre, approximately.

Peanuts

Peanuts are low FODMAP in serves of up to 28g, according to Monash. They don’t currently list an upper limit. FODMAP Everyday says peanuts are low FODMAP in serves of up to 600g. Per 100g, peanuts contain approximately 8g fibre. I love sprinkling them atop my low FODMAP vegetarian or vegan Pad Thai.

Popcorn

Monash says that popcorn is low FODMAP in serves of up to 120g, but do not specify an upper limit. FODMAP Friendly says that popcorn is FODMAP free and can be eaten freely. Per 100g, popcorn contains approximately 8.1g fibre.

Pumpkin seeds

Pumpkin seeds are low FODMAP in serves of up to 81g per person. In 82g serves, they contain moderate amounts of fructans. Per 100g, pumpkin seeds contain approximately 7.7g fibre.

High fibre low FODMAP fruits and vegetables

Sweet potato

Orange sweet potato is low FODMAP in serves of up to 149g serves per person. In 150g serves, it contains moderate amounts of fructans. Per 100g, sweet potato contains approximately 3.3g fibre. Personally? Nothing beats some roasted sweet potato tossed into a salad for me.

Avocado

Avocado is low FODMAP in serves of up to 79g. In 80g, it contains moderate amounts of a sorbitol known as perseitol. Per 100g, avocado contains approximately 7.5g fibre. I love using avocado on one of my gluten free seeded bread recipes for a fibre heavy breakfast.

Canned artichoke hearts

Canned artichoke hearts are low FODMAP in serves of up to 69g per person. In 70g serves, they contain moderate amounts of fructose. Per 100g, canned artichoke hearts contain approximately 4g fibre. I love tossing them in salads or using them atop a gluten free sourdough pizza.

Canned corn kernels

Canned corn kernels are low FODMAP in serves of up to 243g per person. In 244g serves, canned corn contains moderate fructans. Per 100g, canned corn contains approximately 2.7g fibre. I like to use it in my gluten free corn fritters.

Frozen or canned green peas

Interestingly, both frozen and canned peas are low FODMAP in serves of up to 66g. In 67g serves, canned peas contain moderate amounts of GOS, whereas frozen peas contain moderate amounts of fructans. Per 100g, canned peas contain approximately 5g and frozen peas contain approximately 6g fibre.

Broccoli (heads only)

Broccoli (heads only) is listed as low FODMAP in serves of up to 207g in the Monash app. In 208g serves, it contains moderate amounts of fructose. FODMAP Friendly app lists broccoli as low FODMAP in up to 1500g serves. They don’t separate the heads and the stalks. Per 100g, broccoli contains approximately 3.7g fibre.

Raspberries

Raspberries are low FODMAP in servings of up to 74g in the Monash app. In 75g serves, they contain moderate amounts of fructose. Per 100g, raspberries contain approximately 6g fibre.

Passionfruit

Passionfruit is low FODMAP in serves of up to 97g per person as per the Monash app. In 98g serves, passionfruit contains moderate amounts of fructans. Per 100g, it contains approximately 13.9g fibre.

Kiwi fruit

Green kiwifruit is low FODMAP in serves of up to 274g serves per person. In 275g serves, it contains moderate amounts of fructans.

Yellow kiwifruit is low FODMAP in serves of up to 177g. In 178g serves, it contains moderate amounts of fructans.

Per 100g, green kiwifruit contains approximately 3.4g fibre. Per 100g, yellow kiwifruit contains approximately 1.5g fibre.

Orange

According to Monash, Navel oranges are low FODMAP in serves of up to 151g per person. In 152g serves, they contain moderate amounts of fructose. Per 100g, Navel oranges contain approximately 2.5g fibre.

Low FODMAP recipes that use high fibre foods

Low FODMAP broccoli soup

This delicious low FODMAP broccoli cheddar soup is a comforting winter warmer. Serve it with some gluten free buckwheat bread for a low FODMAP high fibre dinner.

Low FODMAP minestrone soup

I was never a fan of the tomato heavy minestrone style but this brothy version is absolute heaven. Legumes are a must, of course – I have also successfully made it with chickpea pasta.

Gluten free sweet potato gnocchi

This is probably the easiest gluten free gnocchi recipe I have made and it happens to be egg free/vegan. Delicious, quick and perfect for the cosy season.

Low FODMAP vegan chilli

I am obsessed with having a big bowl of this vegan chilli on a winter’s night. It makes a giant batch so you can easily freeze it and enjoy it on a whim.

Gluten free seeded buckwheat bread

This gluten free vegan seeded buckwheat bread packs a fibre punch. One loaf contains approximately 98g fibre, which equates to approximately 8-10g fibre per slice.

Gluten free vegan high protein bread

This recipe was designed to be high protein but courtesy of the humble bean (among other things) it is also high fibre. The entire loaf can have up to 103g fibre, meaning each slice (in a low FODMAP serve) contains 8-10g fibre. Not bad!

Gluten free buckwheat wraps

Buckwheat flour is such a handy gluten free flour on the fibre front. These wraps, made with buckwheat flour and psyllium husk powder, contain approximately 6.2g fibre per wrap. Not too shabby.

Low FODMAP chia seed pudding

Of course, we all know the humble chia pudding as a fibre hero. This recipe is my go-to for a low FODMAP high fibre chia that is assembled in 5 minutes.

Chocolate blended chia seed pudding

Want to make chia pudding taste like a treat? Look no further! This chocolate version not only tastes like dessert, but it also gets a fibre boost from the cocoa! Monash says cocoa is low FODMAP in up to 13g serves, while FODMAP Friendly is more generous with a maximum 50g serve.

Pumpkin spice blended chia seed pudding

For something a little seasonal, why not try this pumpkin spice blended chia pudding? There is simply no better way to get fibre in than via a delicious fall treat.