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Dec 19

Fiber without FODMAPS

It is very easy not to get enough fiber if you are on a FODMAP Free Diet, but this list should help.  Below is a list of FODMAP Free foods and their fiber content.  A printable PDF list is downloadable here.

According to the USDA Nutrient data bank, here are the daily fiber needs for men and women:

Men:
14-50 years old: 38 grams fiber/day
50 +: 30 grams/day
Women
14-18 years old: 26 grams/day
19-50 years old: 25 grams/day
50 +: 21 grams/day

Source: USDA nutrient data bank, accessed December 18, 2011.

 

FODMAP Free Sources of Fiber

Food Portion Amount of Fiber
Raspberries, raw 1 cup 8 g
Blueberries, raw 1 cup 4 g
Currants (red and white), raw 1 cup 5 g
Strawberries, raw 1 cup 3 g
Boysenberries, frozen 1 cup 7 g
Gooseberries, raw 1 cup 6 g
Loganberries, frozen 1 cup 8 g
Elderberries, raw 1 cup 10 g
Blackberries, raw 1 cup 8 g
Amaranth, grain 1/4 cup 6 g
Barley, pearled,   cooked 1 cup 6 g
Buckwheat groats,   cooked 1 cup 5 g
Popcorn, air popped 3 cups 4 g
Oats (old   fashioned), dry 1/2 cup 4 g
Rye flour, dry 1/4 cup 7 g
Millet, cooked 1 cup 2 g
Quinoa, cooked 1 cup 5 g
Turnip greens,   cooked 1 cup 5 g
Mustard greens,   cooked 1 cup 5 g
Collard greens,   cooked 1 cup 5 g
Spinach, cooked 1 cup 4 g
Kale, cooked 1 cup 3 g
Almonds 1 ounce 4 g
Pistachio nuts 1 ounce 3 g
Cashews 1 ounce 1 g
Peanuts 1 ounce 2 g
Walnuts 1 ounce 2 g
Brazil nuts 1 ounce 2 g
Pinon nuts 1 ounce 12 g
Sunflower seeds 1/4 cup 3 g
Pumpkin seeds 1/2 cup 3 g
Sesame seeds 1/4 cup 4 g
Flaxseed 1 ounce 8 g
Crookneck squash,   cooked 1 cup 3 g
Summer scallop squash, cooked 1 cup 5 g
Hubbard squash,   cooked 1 cup 7 g
Zucchini squash,   cooked 1 cup 3 g
Acorn squash,   cooked 1 cup 9 g
Spaghetti squash,   cooked 1 cup 2 g
Russet potato, flesh and skin 1 medium 4 g
Red potato, flesh   and skin 1 medium 3 g
Sweet potato, flesh   and skin 1 medium 4 g
Banana 1 medium 3 g
Orange 1 medium 4 g
Oat bran, raw 1 ounce 12 g
Corn bran, raw 1 ounce 22 g
Rice bran, raw 1 ounce 6 g

 

 

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