How to get fiber on the low FODMAP diet and AIP

The low fodmap and AIP diet, or autoimmune protocol, are well-known for their gut-friendly properties. However, in order to maximize such digestive benefits, it’s important to make sure that you consume plenty of fiber each day. These diets may seem to restrict a lot of foods, including some produce. However, that doesn’t mean that they are lacking in fiber-rich foods. Let’s look at how you can consume plenty of fiber on the low FODMAP AIP eating plan.

About fiber

There are two main types of fiber: soluble fiber and insoluble fiber. Soluble fiber turns to a gel-like substance during digestion and in turn slows down digestion. This helps the body to feel fuller longer and helps give the body time to absorb more nutrients from the foods you eat. Most adults should consume about 14 grams of fiber per 1000 calories consumed. On the other hand, insoluble fiber helps bulk the stool in the body. In turn, it helps food pass more quickly from the stomach to the intestines.

On average, this comes out to about 25 to 38 grams a fiber a day recommended for most adults. Examples of soluble fiber rich foods include oat bran, barley, nuts, seeds, beans, lentils, and some fruits and vegetables. Insoluble fiber rich foods include wheat bran, vegetables, and whole grains. Not all these foods are low FODMAP and AIP, but there are plenty on this eating plan that fit the fiber bill.

Fiber-rich foods on low FODMAP and AIP

With the AIP diet, most vegetables except for nightshade vegetables are allowed. This means that every vegetable except for produce like potatoes, tomatoes, peppers, and eggplant would be allowed on this regimen. However, when combined with the low FODMAP diet, you also have to exclude high FODMAP vegetables like asparagus, cauliflower, celery, garlic, onions, Brussels sprouts, leeks, button mushrooms, and shallots.

When it comes to fruit, the AIP diet limits intake of any fruits to about 10- 25 grams of fructose a day. This means low-fructose fruits only. This is very similar to the low FODMAP diet that limits fructose intake. Therefore, taking this information into account, here are some safe fiber-rich produce choices for the low FODMAP AIP regimen.

  • Leafy greens like arugula, spinach, kale, salad greens, Bok choy, broccoli, and collard greens.
  • Bean sprouts
  • Green beans
  • Cabbage and fermented cabbage like sauerkraut or kimchi
  • Carrots
  • Cassava
  • Cucumber
  • White Daikon radish
  • Sweet potato
  • Unripe banana
  • Clementines
  • Cumquats
  • Grapes
  • Kiwi fruit
  • Oranges
  • Plantain
  • Rhubarb
  • Strawberry

Besides, fruits and vegetables, you can also consume fiber in whole grains, nuts, and seeds on the low FODMAP diet. However, none of these foods are allowed on the AIP diet. Therefore, stick to some of the fruits and vegetables above to meet your daily fiber needs on the low FODMAP and AIP diet.

Ways to add in fiber-rich foods to your low FODMAP AIP regimen

Besides eating these fruits and vegetables in their fresh and whole form, here are some ideas for enjoying fiber on your low FODMAP and AIP regimen.

  • Create a delicious salad of baby spinach and romaine lettuce mixed with shredded carrots, sliced cucumber, and throw in some sliced strawberries for a bit of fruity flavor.
  • Stir-fry some sliced radish, broccoli, shredded cabbage and carrots, along with bean sprouts and a touch of low FODMAP and AIP-friendly coconut aminos sauce.
  • Enjoy some steak seasoned with Casa de Sante’s AIP, low FODMAP steak seasoning along with a side of roasted diced sweet potatoes and some steamed broccoli drizzled with olive oil.

Take home message

Fiber is an important nutrient for a healthy gut. And when combined with the AIP diet and low FODMAP eating regimen, it can bring potent healing to your digestive tract. Therefore, when following these gut-friendly eating routines, be sure to add in plenty of fiber so you can feel your best from the inside out.

-written by Staci Gulbin, MS, MEd, RD of

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