Eloise Turner |

Low FODMAP Foods to Relieve Constipation

This article was written by Lily Leighton and Abbey Sissian (Clean Kweens), Accredited Practicing Dietitians


When it comes to constipation, our guts’ best friend is fibre! It helps to bulk out our stools, draw fluid in and keep everything moving smoothly throughout the gastrointestinal tract (GIT).

Fibre comes from plant-based foods and consists of two different types - soluble and insoluble. When we consume foods containing soluble fibre (such as oats, lentils and legumes), a thick gel is formed from the fibre dissolving in water. These fibres can be particularly useful if you suffer from IBS-D (diarrhoea).

Insoluble fibre acts in the complete opposite way to soluble fibre, hence, it’s a particularly useful fibre if you suffer from IBS-C (constipation). Found in foods such as wholegrain breads and cereals, as well as the skins of fruit and vegetables, this type of fibre draws water into the intestines (without dissolving), adding bulk to your stool and ensuring a speedy transit through your GIT.

Unfortunately, a lot of foods containing insoluble fibre are high in FODMAPs. This can pose a limitation if you’re one of the unlucky ones who are prone to constipation while undertaking the low FODMAP diet.

Don't fret though, Clean Kweens have done the detective work for you. See the list below for some high fibre, low FODMAP foods to keep your gut happy!


Low FODMAP Foods to Help You Poop

  • Brown rice
  • Oat bran
  • Quinoa
  • Gluten-free wholemeal pasta
  • Pumpkin and chia seeds
  • Kiwi fruit (2 small)
  • Strawberries (5 medium)
  • Blueberries (1/4 cup)
  • Corn (1/2 cob)
  • Broccoli (3/4 cup)
  • Eggplant (1 cup)
  • Canned chickpeas (1/4 cup)
  • Lentils (1/4 cup)
  • Spinach (1 ½ cups)


Meal Ideas

Here are some gut-loving meals we'd recommend incorporating into your diet to keep those bowels moving:

  1. Oat and quinoa porridge topped with berries and pumpkin seeds
  2. Chia pudding topped with kiwi fruit (leave the skin on for some extra fibre)
  3. Chickpea and spinach curry with brown rice
  4. Lentil and eggplant bolognese with gluten-free wholemeal pasta 
  5. Roast meat and veggies (corn, carrot, broccoli, eggplant)
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