Fibre & Low Fodmap foods

SuzanneKeeneFrancis

I have noticed that I am struggling to meet my 35g of fibre target. This list is for my benefit but I'm sure many of you will find it useful, especially those on low fodmap diets where eating a bowl of bran or legumes is just not possible.

Food serve Cal fibre (g)
********** = Best options
Almonds
slivered 1 tbsp 14 0.6
sliced 1/4 cup 56 2.4

Banana 1 med 8″ 96 3.0 *****
Bean sprouts, raw 1/4 cup 7 0.8
Brazil nuts shelled 2 48 2.5

Broccoli *******
raw 1/2 cup 20 4.0
frozen 4 spears 20 5.0
fresh, cooked 3/4 cup 30 7.0

Cantaloupe 1/4 38 1.0*

Carrots
raw, slivered (4-5 sticks) 1/4 cup 10 1.7
cooked 1/2 cup 20 3.4

Cornflakes 3/4 cup 70 2.6
Oatmeal 3/4 cup 212 7.7 ********
Chestnuts roasted 2 lg 29 1.9

Corn (sweet) on cob med ear 66 5.0 *******
kernels, cooked/ canned 1/2 cup 64 5.0
cream-style, canned 1/2 cup 64 5.0

Cranberries raw 1/4 cup 12 2.0
sauce 1/2 cup 245 4.0

Cucumber, raw 10 thin slices 12 0.7
Grapefruit 1/2 (avg. size) 30 0.8
Grapes
white 20 75 1.0
red or black 15-20 65 1.0

Green (snap) beans
fresh or frozen 1/2 cup 10 2.1

Swiss chard 1/2 cup 20 4.0 *****
Honeydew melon 3″ slice 42 1.5
Lettuce iceberg etc 1 cup 5 0.8
Mushrooms raw 5 sm 4 1.4

Olives
green 6 42 1.2
black 6 96 1.2

Green onion, raw (scallion) 1/4 cup 11 0.8
Orange 1 lg 70 2.4
1 sm 35 1.2
Parsley, chopped 1 tbsp 2 0.3
Parsnip, pared,cooked 1 sm 38 1.4
Peanut butter 1 tbsp 86 1.1
Peanuts dry roasted 1 tbsp 52 1.1
Peas green, fresh/ frozen 1/2 cup 60 9.1 ***If barely tolerated, 1/2 cup spread over lunch and dinner can really be useful

Peppers (Capsicums), raw 2 tbsp 4 0.3

Pineapple
fresh, cubed 1/2 cup 41 0.8
canned 1 cup 58-74* 0.8

Popcorn
(no oil, butter or margarine)
1 cup 20 1.0

Potatoes
baked w skin 1 sm (6 oz) 120 4.2
1 med (7 oz) 14 5.0 *******
Boiled without skin 1 sm 60 2.2
1 med (5 oz) 100 3.5

Sweet potato 1 sm (5 oz) 146 4.0
Radishes 3 5 0.1
Raspberries, fresh/frozen 1/2 cup 20 4.6 ******* Blueberries too
Raspberry jam (seeded) 1 tbsp 75 1.0
Rhubarb,
cooked with sugar 1/2 cup 169 2.9

Rice
white raw 1/2 cup 79 2.0
brown raw 1/2 cup 83 5.5 **********

Spinach
raw 1 cup 8 3.5 *******
cooked 1/2 cup 26 7.0

Squash
summer (yellow) 1/2 cup 8 2.0
zucchini, raw/ cooked 1/2 cup 7 3.0

Strawberries 1 cup 45 3.0
Sunflower kernels 1 tbsp 65 0.5*

Tomatoes
raw 1 sm. 22 1.4
canned 1/2 cup 21 1.0
catsup/sauce 1 tbsp 18 0.2

Turnip, white 1/4 cup 8 1.2
Walnuts shelled, chopped 1 tbsp 49 1.1
Watercress raw 1/2 cup 4 1.0
(20 sprigs)


Information sourced from http://www.fibrefoods.net/fibre-foods-list