Top 9 High Soluble Fiber fruits for IBS (Low in FODMAP).
Soluble fiber is hydrophilic, so it absorbs water inside your colon and forms a gel-like mass. This amazing property helps your IBS by (ref):
- Eases constipation as it makes your stool softer.
- Decrease overall IBS symptoms such as abdominal pain, gas, and bloating.
- Helps with more regular bowel movements.
- Also, to some extent, it can help with IBS-diarrhea.
- As an added benefit, regular high soluble fiber consumption improves your overall health, reduce the risk of serious disease such as heart diseases, cancers.
How to eat Soluble fiber fruits safely with IBS:
Typical western foods are low insoluble fiber. Failure to get the optimum amount may cause your IBS symptoms.
The recommended amount of soluble fiber is 20-35 gm per day. too mini or too much fiber can worsen your IBS. So, fibers are a double-edged sword.
Here are the most important tips to get the optimal amount of soluble fibers from fruits:
- Start low and go slow:
So it is important to experiment with lower doses of soluble fruits. Then you can upscale the amount until you reach the recommended amount (20-35 gm daily) (ref).
- Don’t over-consume soluble fibers
The overall recommended amount is 25 to 35 gm daily, remember to include other sources of soluble fibers into the calculations to avoid over-dosing of soluble fiber fruits.
- Some fruits have also insoluble fiber that can worsen your IBS
some High soluble fiber fruits have other types of fibers and FODMAPs that can hurt your IBS.
So, How much you eat makes more sense than what fruit to eat. The recommended amounts (mentioned below)
- Have an accessible guide
The best, most complete resource of the FODMAP guide is the Monash University FODMAP app available for iOS users only.
Top high soluble-fiber fruits for IBS:
1- Passion Fruit.
How much Passion fruit for IBS:
- One serve (2 fruits) is ok (45 gm) (source: Monash University FODMAP app).
- An amount greater than 4 fruits per day is risky. This is because passion fruit contains a FODMAP sugar called “Fructan”.
Why eat passion fruit?
- Rich in Vitamin A, C, potassium, magnesium, and many other vitamins and elements.
- Protects your brain and body from cancer (rich in anti-oxidants)
- Optimal for diabetic people: low glycemic index and improves insulin sensitivity.
- Supports Heart Health.
2- Guava (ripe).
- ALLOWED: Only ripe Guava.
- NOT ALLOWED: unripe guava and guava tinned in syrup are high in FODMAP.
How much ripe guava for IBS:
One serve (2 medium guavas weighing about 180). (source: Monash University FODMAP app).
Why eat ripe guava?
- Boosts your immunity: rich in vitamin C.
- Reduces the risk of cancers: rich in antioxidants.
- Good for diabetes.
- Good for a healthy heart (reduces cholesterol, contains potassium).
- Anti-stress (contains magnesium which helps to relax your muscles).
- Better Eyesight (guava contains vitamin A).
- Helps you during pregnancy (contains folic acid, vitamin B9).
3- Kiwi fruit (green & gold).
How much Kiwi fruit is safe for IBS:
- One serve (2 small, peeled) weighing about 150 gm is ok. (source: Monash University FODMAP app).
- Amounts greater than 286 gm may be high in the FODMAP “Fructan”.
Why eat Kiwi Fruit?
- Improves lung function and fights asthma.
- Aids in digestion (high in fiber and an enzyme called actinidin).
- Boosts immunity (vitamin C) and health (antioxidant).
- Improve blood pressure, protect your heart, prevent blood clotting.
- Protect against vision loss (high in zeaxanthin and lutein).
How many oranges for IBS:
- one serve (1 medium orange) weighing about 130 gm is ok. (source: Monash University FODMAP app).
Why eat Oranges?
- Protects your heart (contain Flavonoids, soluble fibers).
- Prevent Kidney stones (Citric acid).
- Prevent anemia (contain Vitamin C and citric acid).
How many mandarins for IBS:
- One serve (2 small, peeled mandarins) weighing about 125gm. (source: Monash University FODMAP app).
Why eat Mandarins?
- Just other most citrus fruits (such as oranges), it is loaded with vitamins and soluble fibers.
- Rich in Vitamin C, antioxidants.
- Boosts immunity and gut health.
How many strawberries for IBS:
- One serve (10 Medium, chopped strawberries), weighing about 150 gm. (source: Monash University FODMAP app).
Why eat strawberries?
- Prevent Heart diseases (contains polyphenols, flavonoids, and potassium) and lower blood pressure.
- Protect for strokes (contain quercetin, kaempferol, and anthocyanin).
- Protects from cancers.
- Help regulate blood sugar (good for diabetic patients).
7- Bananas (Unripe)
How many bananas for IBS (source: Monash University FODMAP app).:
- Sugar bananas (firm): 1 serve (1 medium) weighing about 112gm is ok.
- Common bananas (unripe): 1 serve (1 medium banana) weighing about 100 gm is ok, Amounts over 110 gm are high in the FODMAP “fructan”.
- Common Banana (ripe): Not recommended.
- Sugar bananas (ripe): Not recommended.
Why should you eat unripe (green) bananas?
- Have a prebiotic effect, improving your digestive health (because of its high soluble fiber content).
- Slows sugar absorption, good for diabetics.
- High in potassium, good for heart health.
8- Pear (prickly)
How many pears for IBS:
- One serve (one medium pear) weighing about 166 gm is ok. (source: Monash University FODMAP app).
Other benefits you may get from Pear:
- Improves blood sugar, high cholesterol.
- help reduce weight.
- Have anti-inflammatory and anti-viral benefits.
9- Avocados (only 30 grams).
How many avocados with IBS:
- Unfortunately, you cannot eat too much avocado because it is high in sorbitol.
- Amounts greater than 45 gm are high in FODMAP.
Other benefits for your health besides its high fiber content:
- Loaded with healthy fats that protect your heart.
- contain potassium more than bananas.
- Can lower cholesterol and triglyceride levels.
- Can help you lose weight
- Avocado content may help you absorb nutrients from plant foods such as fat-soluble vitamins (A, D, E, K).
- Rich in powerful antioxidants.
- Can Prevent cancers.