Vanessa Hutchinson |

10 FODMAP Friendly Foods to Improve your Gut

We all know there is no magic formula for healing your gut overnight, but there are some FODMAP friendly ingredients you can incorporate into your diet to support your gut health.

1. Chia Seeds

One serving (2 tablespoons) of small but mighty chia seeds contains 4 grams of protein and all 9 essential amino acids that cannot be made by the body! Most importantly, one serving of amino acids has a whopping 11 grams of fibre, which assists in digestion and keeps bowel-related ailments at bay. We made an overnight chia pudding, definitely recommend giving it go!

2. Kiwi Fruit 

Kiwi fruits’ nutritional contents provide a lot of health benefits. They're very high in folate, which is important for cell growth and division. It can actually be found in high concentration in the skin of the fruit, so try taking a bite straight into your next kiwi (it’s not as bad as you think and definitely worth it for those extra nutrients 😉). They're also high in fibre, vitamin C, potassium, and antioxidants, which promote healthy gut bacteria and digestion. 

3. Avocado

Avocado contains many nutrients such as potassium, vitamin C and B6 which are all essential vitamins that our body needs to stay healthy! Avocado contains the FODMAP Mannitol so limit your intake to 1/4 of an avo during the elimination phase. If after the ‘challenge phase’ you find that you're okay with mannitol, you can eat more. Avocado can be added to your toast in the morning or even in smoothies to make them more thick and creamy! 

4. Chickpeas

Chickpeas are a part of the legume family and in my opinion quite underrated! They are high in soluble fibre which helps with digestion and assists with bowel movements! The low FODMAP serve of canned chickpeas is ½ a cup which is plenty for an addition to salads. They taste delicious when roasted in the oven (just make sure you drain them beforehand).

5. Spinach 

If you've heard of Popeye, you'll know he lived off spinach, and I think there was a good reason for that! Spinach contains high levels of fibre and nutrients, including a specific sugar molecule that boosts the good bacteria in the gut! Try incorporating more of this leafy green into your life through salads, smoothies, or even hidden in your haloumi hash burger!

6. Coconut Yoghurt 

Coconut yoghurt is full of probiotics that aid digestion by feeding our healthy gut bacteria. According to Monash, the low FODMAP serving of plain coconut yogurt is 125 g (approximately 1 small tub). Coconut yogurt can be a great snack alongside your favourite Fodbod or a great base for a smoothie bowl.

7. Turmeric 

Turmeric is often present in many health supplements as it contains an abundance of healing properties that are also great for your gut! Curcumin is the active compound found in turmeric and is used in many cultures to ease conditions such as abdominal pain, poor digestion, and acid reflux. The Monash low FODMAP serving of turmeric is 2 grams (approximately 1 teaspoon). We recently incorporated it into this super yummy dinner dish – turmeric kale rice.

turmeric kale rice

8. Rolled Oats 

Rolled oats are a great go-to breakfast that will keep you feeling fuller for longer. Oats are high in fibre, which again, helps improve digestive issues. Some of my favourite oat toppings are low FODMAP serves of raspberries, blueberries, and chopped-up banana. You can also sprinkle cinnamon, stir in a spoon of peanut butter or be a bit naughty and melt in some dark chocolate. 

9. Tempeh 

Tempeh is fantastic for improving gut health. Similar to tofu (some say better) – packed with prebiotics, which increases healthy gut bacteria and reduces inflammation! If you’re looking to change up your source of protein, try adding some tempeh to your lunch or dinner. It tastes delicious fried in sesame oil until crispy.


10. Fodbods

Our beloved Fodbods are a great convenient snack that won't hurt your tummy. All of our bars are made from 100% natural ingredients and are certified FODMAP friendly. They are perfect for when you’re out and about and can not only rely on them to satisfy your hunger but delight your taste buds also 😉

I hope this blog post helped you find some new foods to add to your diet, or at least inspired you to try something new! As always we’d love to hear from you, so don't be afraid to reach out.

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