Low FODMAP Foods for Constipation Relief

Constipation is one of the most challenging aspects of following the low FODMAP diet, especially for people with IBS-C (constipation-predominant IBS). While the diet helps reduce bloating and pain, the elimination of high-fiber foods like wheat, legumes, and many fruits can worsen constipation. The good news: with strategic food choices and proper hydration, you can maintain healthy bowel movements while following the FODMAP diet.

Why the Low FODMAP Diet Can Cause Constipation

Many high FODMAP foods are excellent fiber sources:

• Wheat bran and whole grains (fructans)
• Legumes like beans and lentils (GOS)
• Apples, pears, and stone fruits (fiber + fructose/sorbitol)
• Asparagus, artichokes, and cauliflower (fructans)

When you eliminate these foods during the FODMAP diet, your fiber intake can drop significantly, leading to:

• Slower intestinal transit time
• Harder, drier stools
• Less frequent bowel movements
• Increased straining

The solution isn’t to abandon the low FODMAP diet – it’s to strategically choose high-fiber low FODMAP foods and supplements.

Understanding Fiber Types

Not all fiber affects constipation the same way.

Soluble Fiber

What it does:

• Dissolves in water to form a gel
• Softens stool
• Feeds beneficial gut bacteria
• Generally well-tolerated

Best for: Most people with IBS-C, especially those with sensitive systems

Insoluble Fiber

What it does:

• Doesn’t dissolve in water
• Adds bulk to stool
• Speeds transit through intestines
• Can be irritating in large amounts

Best for: People whose constipation is primarily due to slow transit

Important: You need BOTH types of fiber, but the ratio depends on your individual needs. Most people with IBS-C benefit from emphasizing soluble fiber.

High-Fiber Low FODMAP Foods

Fiber-Rich Grains & Seeds

Oats (Excellent Source):

• ½ cup dry oats = ~4g fiber
• Contains beta-glucan (soluble fiber)
• Very gentle on digestion
• Can be eaten daily

Serving ideas:

• Traditional oatmeal with lactose-free milk
• Overnight oats with strawberries
• Oat-based granola (check ingredients)

Quinoa:

• 1 cup cooked = ~5g fiber
• Contains both soluble and insoluble fiber
• Complete protein source
• Versatile for meals

Serving ideas:

• Quinoa bowls with protein and vegetables
• Quinoa salad
• Side dish instead of rice

Brown Rice:

• 1 cup cooked = ~3.5g fiber
• More fiber than white rice
• Well-tolerated by most
• Unlimited serving size

Rice Bran:

• 2 tablespoons = ~3g fiber
• Can be added to smoothies, oatmeal, or baked goods
• Low FODMAP certified
• Easy way to boost fiber

Oat Bran:

• 2 tablespoons = ~2g fiber
• Rich in soluble fiber
• Mix into cereals, smoothies, or yogurt
• Low FODMAP in small amounts

Chia Seeds (Powerful Fiber Source):

• 2 tablespoons = ~10g fiber
• Absorbs water to form gel (great for constipation)
• Rich in omega-3 fatty acids
• Must drink plenty of water with chia

Serving ideas:

• Chia pudding with lactose-free milk
• Add to smoothies
• Sprinkle on oatmeal or yogurt
• Mix into gluten-free baking

Ground Flaxseeds:

• 2 tablespoons = ~4g fiber
• Both soluble and insoluble fiber
• Natural laxative properties
• Must be ground for benefits (whole seeds pass through undigested)

Serving ideas:

• Mix into oatmeal
• Add to smoothies
• Mix into lactose-free yogurt
• Use in baking

Important: Start with 1 tablespoon and gradually increase to avoid bloating.

Fiber-Rich Vegetables

Carrots (Cooked):

• 1 cup cooked = ~5g fiber
• Unlimited serving size
• Gentler when cooked
• Contains soluble fiber (pectin)

Sweet Potato (in limited amounts):

• ½ cup (70g) = ~2g fiber
• Low FODMAP in small portions
• Contains both fiber types
• Rich in nutrients

Note: Larger portions contain mannitol, so stick to ½ cup servings.

Zucchini:

• 1/3 cup = ~1g fiber
• Very gentle on digestion
• Easy to eat in larger quantities through the day
• Versatile in cooking

Parsnips:

• ½ cup cooked = ~3g fiber
• Root vegetable similar to carrots
• Good fiber content
• Naturally sweet

Pumpkin:

• ¼ cup canned = ~2g fiber
• Low FODMAP in limited amounts
• Can be used in both sweet and savory dishes
• Great for smoothies or baking

Green Beans:

• 15 beans = ~2g fiber
• Can be eaten multiple times per day
• Good source of fiber and nutrients
• Cooked is easier to digest

Kale:

• 1 cup chopped = ~2.5g fiber
• Unlimited in cooked form
• Nutrient-dense
• More tender when cooked

Spinach:

• 1 cup raw or unlimited cooked = ~4g fiber (cooked)
• Becomes more concentrated when cooked
• Very gentle on digestion
• Rich in magnesium (helps with motility)

Fiber-Rich Fruits

Kiwi (Special Mention for Constipation):

• 2 small kiwis = ~4g fiber
• Contains actinidin enzyme that improves bowel movements
• Research shows kiwis specifically help IBS-C
• Eat daily for best results

Why kiwi works: Studies show eating 2 kiwis daily significantly improves bowel frequency and reduces straining.

Strawberries:

• 10 medium berries = ~3g fiber
• Low FODMAP in generous portions
• Seeds provide additional fiber
• Can be eaten daily

Raspberries:

• 10 berries (60g) = ~4g fiber
• Seeds provide insoluble fiber
• Higher fiber than most berries
• Great for yogurt or oatmeal

Oranges:

• 1 medium orange = ~3g fiber
• Contains soluble fiber (pectin)
• Hydrating
• Natural enzymes aid digestion

Blueberries:

• 20 berries (28g) = ~1g fiber
• Lower per serving but can eat throughout day
• Rich in antioxidants
• Gentle on digestion

Banana (Firm):

• 1 medium = ~3g fiber
• Green/firm bananas are better for constipation
• Contains resistant starch
• Easy to digest

Note: Overripe bananas can worsen constipation for some people.

Passion Fruit:

• 1 fruit = ~2g fiber
• Seeds are edible and fiber-rich
• Can be added to yogurt or smoothies

Nuts and Seeds (in appropriate portions)

Almonds:

• 10 almonds = ~1.5g fiber
• Contains both fiber types
• Must watch portion size (FODMAP stacking)
• Good for snacking

Walnuts:

• 10 halves = ~2g fiber
• Contains omega-3s
• Good for brain and gut health
• Limited portions

Peanuts:

• 32 peanuts = ~2g fiber
• Natural peanut butter works too (2 tablespoons)
• Versatile snack option

Pumpkin Seeds:

• 2 tablespoons = ~1.5g fiber
• Can be added to salads, oatmeal
• Rich in magnesium (helps motility)

Sunflower Seeds:

• 2 tablespoons = ~2g fiber
• Easy to incorporate into meals
• Good protein source

Low FODMAP Fiber Supplements

When food alone isn’t enough, supplements can help significantly.

Psyllium Husk (Most Popular)

Benefits:

• 1 tablespoon = ~5g fiber
• Bulk-forming laxative
• Not habit-forming
• Works within 12-72 hours

How to use:

• Start with 1 teaspoon
• Mix in 8oz water, drink immediately
• Follow with another glass of water
• Gradually increase to 1-2 tablespoons daily
• Take 2 hours away from medications

Brands: Metamucil (unflavored), Konsyl

Important: Must drink plenty of water or it can worsen constipation.

Partially Hydrolyzed Guar Gum (PHGG)

Benefits:

• Prebiotic fiber
• Helps both constipation and diarrhea
• Very well-tolerated
• Dissolves completely in liquids
• Certified low FODMAP

How to use:

• Start with 1 teaspoon
• Can mix into any beverage
• Gradually increase to 1-2 tablespoons daily
• Take with meals

Brands: Sunfiber, Regular Girl

Why it’s special: PHGG is a prebiotic that feeds beneficial gut bacteria while improving stool consistency.

Acacia Fiber (Gum Arabic)

Benefits:

• 100% soluble fiber
• Extremely gentle
• Prebiotic properties
• Low FODMAP certified
• Rarely causes gas or bloating

How to use:

• Start with 1 teaspoon
• Mix into water, smoothies, or oatmeal
• Gradually increase to 1-2 tablespoons daily

Brands: Heather’s Tummy Fiber

Wheat Dextrin

Benefits:

• Soluble fiber
• Tasteless and dissolves easily
• Low FODMAP
• Gentle on digestion

How to use:

• Follow package directions
• Mix into beverages or soft foods
• Can take with meals

Brands: Benefiber (ensure it’s 100% wheat dextrin)

Note: Despite containing “wheat,” wheat dextrin is processed to remove FODMAPs.

Methylcellulose

Benefits:

• Synthetic fiber (not from food)
• Very gentle
• Doesn’t ferment (no gas)
• Low FODMAP

How to use:

• Follow package directions carefully
• Take with full glass of water

Brands: Citrucel

What to AVOID

Inulin/Chicory Root:

• Very high in fructans
• Will trigger IBS symptoms
• Common in “fiber supplements”

Wheat Bran:

• May worsen pain and bloating in IBS
• High in fructans

Hydration: The Missing Piece

Fiber without adequate water makes constipation WORSE.

How Much Water?

Minimum: 8 cups (64oz) daily Better: Half your body weight in ounces

• Example: 150 lbs person = 75 oz water

Tips for Drinking More Water

• Start your day with 16oz water
• Drink a glass before each meal
• Carry a reusable water bottle
• Set phone reminders
• Add lemon or lime for flavor
• Drink peppermint or ginger tea (counts toward hydration)

Signs You’re Drinking Enough

• Pale yellow urine
• Regular urination (every 2-3 hours)
• Softer, easier-to-pass stools
• Less bloating

Additional Strategies for Constipation Relief

Magnesium (Natural Laxative)

How it works: Draws water into intestines, softening stool

Food sources:

• Spinach
• Pumpkin seeds
• Dark chocolate (check for FODMAPs)
• Brown rice

Supplement option:

• Magnesium citrate: 200-400mg before bed
• Start low and increase gradually
• Consult your doctor first

Vitamin C (in higher doses)

How it works: Acts as an osmotic laxative

Strategy:

• Gradually increase vitamin C intake
• May cause loose stools (that’s the goal for severe constipation)
• Use under medical supervision

Probiotics

Specific strains for constipation:

• Bifidobacterium lactis
• Lactobacillus reuteri
• Look for products labeled for constipation

Note: Not all probiotics help constipation; some may worsen symptoms.

Physical Activity

Why it works: Stimulates intestinal contractions

Best activities:

• Walking (especially after meals)
• Yoga (specific poses that massage the abdomen)
• Swimming
• Gentle cycling

Try these yoga poses:

• Child’s pose
• Supine twist
• Wind-relieving pose
• Cat-cow pose

Establish a Routine

Why it works: Trains your body to have regular bowel movements

Tips:

• Try to use the bathroom at the same time daily (morning is often best)
• Allow 10-15 minutes without rushing
• Go when you feel the urge (don’t delay)
• Consider using a footstool (Squatty Potty) to improve positioning

Abdominal Massage

Why it works: Stimulates peristalsis and moves gas

How to do it:

• Lie on your back
• Using gentle pressure, massage in clockwise circles
• Follow the path of your colon (right side up, across, left side down)
• 10-15 minutes daily

Sample High-Fiber Low FODMAP Meal Plan

Day 1 (Target: 25-30g fiber)

Breakfast:

• Oatmeal (½ cup dry) with 2 tablespoons ground flaxseed = 8g fiber
• 10 strawberries = 3g fiber
• Lactose-free milk
• Total: 11g fiber

Mid-Morning Snack:

• 2 small kiwis = 4g fiber

Lunch:

• Grilled chicken breast
• Quinoa salad (1 cup cooked) = 5g fiber
• Mixed greens with cucumber
• Total: 5g fiber

Afternoon Snack:

• 10 almonds = 1.5g fiber
• 1 orange = 3g fiber
• Total: 4.5g fiber

Dinner:

• Baked salmon
• 1 cup cooked carrots = 5g fiber
• ½ cup brown rice = 1.75g fiber
• Steamed spinach
• Total: 6.75g fiber

Before Bed:

• Chia seed pudding (2 tablespoons chia) = 10g fiber

Daily Total: ~41g fiber

Day 2

Breakfast:

• 2 scrambled eggs with spinach
• 2 slices sourdough spelt toast = 4g fiber
• 1 firm banana = 3g fiber
• Total: 7g fiber

Mid-Morning:

• Lactose-free yogurt with 2 tablespoons ground flaxseed = 4g fiber
• 10 raspberries = 4g fiber
• Total: 8g fiber

Lunch:

• Turkey and lettuce wrap (gluten-free wrap)
• Carrot sticks = 3g fiber
• 20 blueberries = 1g fiber
• Total: 4g fiber

Afternoon:

• Rice cakes with peanut butter
• 10 strawberries = 3g fiber
• Total: 3g fiber

Dinner:

• Grilled chicken
• Roasted sweet potato (½ cup) = 2g fiber
• Green beans (15 beans) = 2g fiber
• Side salad
• Total: 4g fiber

Evening:

• 1 tablespoon psyllium husk in water = 5g fiber

Daily Total: ~31g fiber

Gradual Fiber Increase is KEY

Critical: Don’t go from low fiber to high fiber overnight.

Safe approach:

1. Week 1: Add 5g fiber per day
2. Week 2: Add another 5g fiber per day
3. Week 3: Add another 5g fiber per day
4. Week 4: Reach target of 25-30g fiber per day

Why gradual: Sudden fiber increase causes:

• Severe bloating
• Gas
• Cramping
• Paradoxical constipation

Your gut bacteria need time to adjust to increased fermentation.

When to See a Doctor

Seek medical attention if you experience:

• No bowel movement for more than 3 days
• Severe abdominal pain
• Blood in stool
• Unexplained weight loss
• Constipation that doesn’t improve with dietary changes
• Alternating constipation and diarrhea

You may need:

• Prescription medications (like linaclotide or lubiprostone for IBS-C)
• Testing for slow transit constipation
• Pelvic floor physical therapy
• Evaluation for other conditions

The Bottom Line

Constipation on the low FODMAP diet is common but manageable with strategic food choices and proper hydration.

Key strategies:

• Focus on high-fiber low FODMAP foods: oats, chia seeds, kiwi, quinoa, carrots
• Consider a low FODMAP fiber supplement: psyllium, PHGG, or acacia fiber
• Drink at least 8 glasses of water daily
• Increase fiber gradually over 3-4 weeks
• Stay physically active
• Establish a bathroom routine
• Consider magnesium supplementation

Remember that managing IBS-C on the low FODMAP diet is absolutely possible. It requires more attention to fiber sources, but with the right foods and supplements, you can maintain healthy bowel movements while identifying your FODMAP triggers.

Disclaimer: This guide is for educational purposes. Chronic constipation should be evaluated by a healthcare provider. Always consult your doctor before starting fiber supplements, especially if you take medications or have other medical conditions.