Fiber without FODMAPS
It’s not unusual to minimize fiber on the low FODMAP diet. Fiber needs vary depending on age and gender, per the Institute of Medicine guidelines fiber needs are the following:
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
| FOOD | Portion Size | Fiber grams |
| Oatmeal | ¼ cup, dry | 2 |
| Oat bran | ¼ cup, dry | 3.5 |
| Rice bran | ¼ cup, dry | 6 |
| Strawberries | 1 cup | 3 |
| Blueberries | 1 cup | 3.6 |
| Orange | 1 medium | 3.4 |
| Spinach | ½ cup cooked | 3.5 |
| Baked potato, with skin | 1 medium Russet | 4 |
| Quinoa | 1 cup, cooked | 5.2 |
Source: USDA nutrient data bank, accessed December 18, 2011.
Can you have salt, pepper and cinnamon on the Low FODMAP diet?
Eric, Yes I do believe so. I have not seen actual data on cinnamon but I do allow it.