Eloise Turner |

8 FODMAP Friendly Foods to Improve your Gut Health

Many factors, including the foods we eat, can impact our overall gut health. Unfortunately there is no magic formula to heal our gut overnight, however there are some FODMAP friendly foods that you can start incorporating into your diet to better support your gut health!

1. Chia Seeds

Two small but mighty tablespoons of chia seeds provides a whopping 10g of fibre, 9g of healthy fats (omega-3s) and 4g of protein (including all 9 essential amino acids). They're great for our heart health and assist with our digestion, keeping any bowel-related ailments at bay!

2. Kiwi Fruit 

Kiwi fruit is super high in folatefibre, vitamin C, potassium, and antioxidants, which all promote healthy gut bacteria and digestion. These nutrients are mostly found in the skin of the fruit so next time you have a kiwi, try eating it with the skin on (it’s not as bad as you think hehe).

3. Apple Cider Vinegar

Apple cider vinegar has antiviral and antimicrobial properties which means it reduces bad bacteria growth to keep our tummies happy. It also helps us break down and digest food by stimulating digestive juices and increasing stomach acid production. These important roles support a healthy microbiome and immune system.

4. Chickpeas

Chickpeas contain the winning trio of plant-based protein, slow-burning carbs and gut-loving fibre which helps with digestion and assists with healthy bowel movements! The low FODMAP serve of canned chickpeas is ½ a cup so just be mindful if you're in the elimination phase of the FODMAP diet or if you're intolerant to GOS. 

5. Spinach 

If you're familiar with Popeye, you know he lived off spinach, and I think there is great reason for that! Spinach contains high levels of fibre and nutrients, including a specific sugar molecule that boosts the good bacteria in the gut (plays a similar role to probiotics).

6. Rolled Oats 

Oats are a great go-to breakfast that will keep you feeling fuller for longer. They're incredibly nutritious, loaded with important vitamins, minerals, antioxidant plant compounds, low GI carbs and fibre, including the powerful beta-glucan (which promotes healthy gut bacteria and improves digestive issues). 

7. Tempeh 

Tempeh is fantastic for improving gut health. Similar to tofu (some say better) – packed with prebiotics, which increases our 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). 

8. Fodbods

A bit of a shameless plug, but how can we not?! Made from only wholesome, natural and organic ingredients, all of our products are certified FODMAP friendly, plant-based and gluten-free. They’re all easy on the tummy, taste absolutely incredible, and are super convenient!


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