If you’re wondering if you can get constipation on the low FODMAP diet – this blog is for you!
It can be common for your bowel habits to change when following a different type of diet, such as the low FODMAP diet.
This blog covers reasons why you may start to feel constipation.
Read on to discover more about constipation and how you can help to relieve it, when you’re following the low FODMAP diet.
WHAT IS CONSTIPATION?
Constipation can affect many people of all ages.
You may feel constipated if you’re not having a regular bowel movement or you’re finding it difficult to open your bowels (1).
For more information – check out What is Constipation and How Can You Treat It, which includes the symptoms of constipation.
WHAT CAUSES CONSTIPATION ON THE LOW FODMAP DIET?
You will find that there are many reasons why you may feel constipated on the low FODMAP diet.
When you’re following the low FODMAP diet you may become constipated for three reasons.
Firstly, many high fiber foods contain FODMAPs and so reducing your intake of FODMAPs may reduce your intake of fiber, causing constipation.
Secondly, FODMAPs will draw in water to the large bowel. This means that avoiding FODMAPs may make your stools dryer and more difficult to pass.
And lastly, the low FODMAP diet is a form of restriction. If you find that your calorie intake is significantly reduced, this could also cause constipation on the low FODMAP diet.
Your constipation cause may also be nothing to do with your diet! Non-dietary reasons could include:
- Lack of exercise
- Medical conditions
- Certain medications
- Specific supplements
You can read about the Common Causes of Constipation in more detail. However, it is alway best to check your symptoms with your doctor.
HOW CAN I RELIEVE CONSTIPATION ON THE LOW FODMAP DIET?
Although the low FODMAP diet is only short-term, it is supposed to be used to help your symptoms rather than worsen them.
Constipation can also cause bloating and pain which makes it difficult to decipher what FODMAP is causing symptoms when you reintroduce.
You may want to consider these tips to help prevent or relieve constipation on the low FODMAP diet:
1. Drink plenty of fluid, particularly water. Adults need 30-35ml/kg/day of fluid (2).
Practical tips to get more fluid:
- Take sips of water throughout the day
- It can be handy to have bottles with drink/refill reminders on
- Infuse your water with lemon, lime or orange to create a sharper taste
2. Aim to eat around 30g fiber per day (as above).
Practical tips to get more fiber:
- Snack on 2-3 handfuls of fruit through the dayAdd up to 1.5 tbsp per day of linseed into your breakfast
- Bulk out stews, curries and sauces with beans and lentils
- Snack on raw low FODMAP vegetables like carrots or cucumber
- Add grains like buckwheat or quinoa to bulk out soups
- Aim for ⅓ rd of your plate to be vegetables at lunch and evening meals
- Use the amber rather than green portion allowances for FODMAPs
- Have a high fiber breakfast such as oats or chia seed pudding
3. You can consider Magnesium supplementation or ask your GP or pharmacist for appropriate laxatives suited to your needs.
4. Do not spend more than 4 weeks restricting FODMAPs as this will restrict what high fiber foods you can eat.
5. Keep your body moving and exercising – check out Does Exercise Improve Gut Health? Choose an exercise or activity you enjoy!
10 LOW FODMAP, HIGH FIBER RECIPES
If you need to keep your fiber intake up whilst following the low FODMAP diet, we’ve found some suitable recipes you may like to try.
- Protein & Fiber Low FODMAP Snack Bars
- Low-FODMAP vegetable chilli recipe
- Low FODMAP Breakfast Bar
- Low FODMAP Cilantro Lime Quinoa with Chicken
- Low FODMAP Overnight Oats & Chia
- Low FODMAP Lentil Dal
- Low-FODMAP banana and oat pancakes
- No FODMAP Rice
- Low FODMAP Rainbow Wraps
- Low FODMAP Banana Oatmeal Muffins
These recipes are low in FODMAPs, and will pack some fiber due to the fibrous ingredients within the recipe list.
SUMMARY
Whilst it is possible to get constipation on the low FODMAP diet, there are many reasons why you might be constipated, not just a change in your diet.
If you’re following the low FODMAP diet, try to include high fiber foods (that are low FODMAP) within your daily diet to keep your bowels regular and moving.
You can also exercise regularly, drink plenty of water, and ask a GP or pharmacist for suitable medications that may help relieve constipation in some instances.
Hannah Pritchard is a UK HCPC registered Dietitian, specialising in gastroenterology, and she is a member of the British Dietetic Association. Working within the NHS, voluntary and private sectors have enabled her to work with a mixture of people to improve their gut health and achieve their dietary targets. She is also FODMAP trained and has spent over 5 years focusing on helping people with conditions of the gastrointestinal system, including IBS. Prior to this, she worked in other areas such as diabetes, cardiovascular disease, and weight management. Hannah has a particular interest in the gut microbiota and the impact that diet and lifestyle choices can have on it, and ways to optimise long term gut health.
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