This article was writtenbyLily 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 smoothlythroughout the gastrointestinal tract (GIT).
Fibre comes from plant-based foods and consists of two different types - soluble andinsoluble. When we consume foods containing soluble fibre (such as oats, lentils andlegumes), a thick gel is formed from the fibre dissolving in water. Thesefibres can beparticularly useful if you sufferfromIBS-D (diarrhoea).
Insoluble fibre acts in the complete opposite way to soluble fibre, hence, it’s a particularlyuseful fibre if you suffer from IBS-C(constipation). Found in foods such as wholegrainbreads andcereals, as well as the skins of fruit and vegetables, this type of fibre draws water into theintestines (without dissolving), adding bulk to your stool and ensuring a speedy transitthrough your GIT.
Unfortunately, a lot of foods containing insoluble fibre are high in FODMAPs. This can pose alimitation if you’re one of the unlucky ones who are prone to constipation while undertakingthe 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!
IBS friendly 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 keepthosebowelsmoving:
- Oat and quinoa porridge topped with berries andpumpkin seeds
- Chia pudding topped with kiwi fruit (leave the skin on for some extra fibre)
- Chickpea and spinach curry with brown rice
- Lentil and eggplant bolognese withgluten-free wholemeal pasta
- Roast meat and veggies (corn, carrot, broccoli, eggplant)
