How to Nourish Your Gut Microbiome on the Low FODMAP Diet

How to Nourish Your Gut Microbiome on the Low FODMAP Diet

Written by Lisa Kunstler, FodShop Nutritionist, Personal Trainer, and Group Fitness Instructor


If you've been told that you have irritable bowel syndrome, coeliac's disease, fructose malabsorption, or lactose intolerance, then you may be experiencing uncomfortable gastrointestinal issues, such as constipation, diarrhoea, and bloating. Following a low FODMAP diet can help to manage your symptoms however, it can also minimise the abundance of healthy bacteria in your gut and the amount of fibre-rich foods you consume.

The gut microbiota is the collection of microorganisms that live in your digestive system, and maintaining a healthy balance of these microorganisms is key to overall digestive health to minimise gastrointestinal upset. If you're following a low FODMAP diet and are still experiencing symptoms, it might be time to look at nourishing your gut microbiome.

Here are some tips for nourishing your gut microbiota whilst following a low FODMAP diet:

Focus on Prebiotic Foods

Prebiotic foods contain dietary fibres that feed the good bacteria in your gut. Whilst some high-FODMAP foods are also high in prebiotic fibers, there are still plenty of low-FODMAP options. Examples include leafy greens, berries, nuts, and seeds.

Incorporate Probiotic-Rich Foods

Probiotic-rich foods contain live bacteria that can help boost the diversity and health of your gut microbiota. Look for low-FODMAP options like lactose-free yogurt, kefir, and fermented vegetables.

Cook with Herbs and Spices

Many herbs and spices have been shown to have antimicrobial properties, meaning they can help fight off harmful bacteria in the gut. Incorporating these into your cooking can help promote a healthy balance of gut bacteria. 

    Try a Fibre Supplement

    Prebiotic and probiotic fibre blends are a great option for those who find it difficult to consume a lot of these foods in their everyday diet. Some great options include Regular Girl and Sunfiber GI, which include partially hydrolysed guar gum, a prebiotic fibre that is used to promote bowel regularity and minimise constipation and diarrhoea.


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