Many of my clients have heard that eating prebiotic-rich foods is good for their gut but are afraid they might trigger bloating and gas. One of the most common questions I get is whether there are any foods that are prebiotics but won’t trigger symptoms, that is, low FODMAP prebiotics.
As a registered dietitian specializing in the management of IBS, most of the work I do with my clients is to help them calm their gut while enjoying a wide variety of foods. I help them find as much variety as possible in their diet so they can get the most nutrition and find the joy of eating again.
Including prebiotic-rich foods is critical to their gut health and overall health! In this article, I will cover: what prebiotics are and why they are important; how to get enough prebiotics while on the low FODMAP diet; and will give you a list of low FODMAP prebiotic-rich foods.
What are prebiotics and why you need them
Prebiotics are types of fiber that go undigested through the gastrointestinal tract, are quickly fermented by our gut bacteria, and stimulate their growth and activity. You can think of them as your gut bacteria’s favorite food.
Indeed, we want to keep feeding these friendly bugs because they confer a number of health benefits. Here are some of the things they can do for us. They:
- Are like an army defending us from the harmful (disease-causing) bacteria – the higher the number, the less space there will be for the bad bacteria to find a place to reside.
- Produce vitamins (several vitamins including vitamin B12 and vitamin K) and even amino acids.
- Can enhance the availability of certain minerals such as calcium, magnesium, and possibly, iron.
- Can improve our immune system.
- May have several more health benefits that are currently being studied. For example, they may prevent colon cancer and fight obesity.
The downside is that, as bacteria feast on their favorite foods, they also produce gas. In healthy people, this is no more than a “nuisance”. However, if you have IBS, the gas may be excessive, painful, and life-disrupting.
That’s part of the reason why so many people with IBS find relief from gas and bloating when they adopt a low FODMAP diet.
Getting enough prebiotics on a low FODMAP diet
The low FODMAP diet minimizes the intake of fermentable foods to reduce IBS symptoms. As such, it reduces the amount of food available to the friendly bacteria in our gut, potentially “starving” them. Indeed, some studies have shown that after 3 or 4 weeks in the elimination phase, both the amount and variety of good bacteria are reduced (1).
Should you be worried? Yes and no. For starters, the elimination phase of the low FODMAP diet is meant to be short: 2-6 weeks. At the same time, while you are in that strict phase, you shouldn’t completely eliminate all prebiotic-rich foods but just minimize them.
In fact, there are several low FODMAP prebiotics you can enjoy that will allow you to keep your gut bacteria happy and thriving.
Low FODMAP prebiotics
Here are a few examples of foods rich in prebiotics that are low FODMAP (at the “green” serving size, according to the Monash Low FODMAP Diet App). This means you can enjoy these foods without fearing gas, bloating or abdominal pain.
1. Vegetables
I encourage my clients to include a variety of vegetables. It’s easy to get stuck in a routine the same two or three choices. But to get enough prebiotic-rich foods you should include vegetables such as winter squash, cabbage, okra, and fennel.
In addition, starchy vegetables such as potatoes, when they are cooked and cooled, are rich in a special type of prebiotic fiber called resistant starch.
If you want to learn more about resistant starch, I go deeper into this topic in my article: Resistant Starch and IBS: Should You Include It In Your Diet?
Recipe idea: try a potato salad or cook extra potatoes for dinner and reheat them the next day as leftovers.
2. Fruits
It is equally important to have a variety of fruits in your rotation. The fruits that are richest in prebiotcs are green or firm bananas, cantaloupe, kiwis, grapefruit, and pomegranate seeds.
Recipe idea: Try my Low FODMAP Kiwis and Chia Pudding.
3. Grains
There are a number of low FODMAP whole grains that are rich in prebiotics. Buckwheat, although technically a seed, is similar to grains from a culinary and nutritional perspective.
In addition, brown rice and quinoa, when cooked and cooled, as in a grain salad, and raw oats, are other great sources of prebiotics.
Recipe idea: try a buckwheat porridge or my Low FODMAP Chai-Spiced Overnight Oats for breakfast.
4. Legumes
In my practice, I often find that people with IBS are afraid of eating beans and lentils. There is no reason to! There are several legumes that have a low FODMAP portion size, such as canned chickpeas and lentils, and won’t trigger gas or bloating.
Recipe idea: try my Low FODMAP Spiced Roasted Chickpeas.
4. Nuts and Seeds
Finally, you can have small portions of most nuts and seeds, such as almonds, walnuts, hazelnuts, pecans, or pumpkin and chia seeds to name a few.
Recipe idea: try my Low FODMAP Hazelnut-Chocolate Balls.
And this is just the beginning. As you move through the steps of the low FODMAP protocol, you will be able to reintroduce more prebiotic-rich foods without experiencing gas or bloating.
Low FODMAP Prebiotics: It’s a Wrap
Prebiotics are the food for our friendly gut bacteria and, if we feed them well, they can improve the health of our gut and our overall health. It is definitely possible to include enough prebiotic foods and keep your gut bacteria well-fed and happy even on a low FODMAP diet.
While on the elimination phase, you will be able to enjoy a variety of vegetables, fruits, whole grains, legumes, nuts and seed that are rich in prebiotics. Once you move on and reintroduce high-FODMAP foods, you will find you can tolerate an even greater variety.
If you need help moving through all the steps of the Low FODMAP protocol and finding the foods that trigger your symptoms so you can enjoy a greater variety of prebiotic-rich (and other) foods, you are in the right place. That’s my specialty!
Get started by clicking on the button below and scheduling your complimentary IBS Clarity Call. We will review your symptoms and history and discuss the best next steps for you! You will come out of this call feeling relieved and hopeful that you can take control of your IBS.
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Published June 6, 2018. Updated, March 10, 2025.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
