Low FODMAP Fiber Mix

Diverse dietary fiber is essential for a healthy gut microbiome, which can be a key factor in the prevention of IBS symptoms long term. You can get more diverse fiber by including a variety of plants in your diet. With IBS, this can be tricky to do because many plants are also dietary triggers, including FODMAPs (read more about these here).

One of my favorite ways to boost fiber diversity, while also avoiding FODMAPs is to keep a fiber mix like this one on my counter or in my refrigerator to top meals and snacks with! A spoonful of this each day can add an additional 5 fiber sources! What’s even better is that you can mix this up by changing a few ingredients or adding more of your favorite nuts, seeds, or grains!

Ingredients:

• 1/4 c chopped oats

• 1/4 c sunflower seeds

• 1/4 c pumpkin seeds

• 1/8 c ground flax

• 1/4 c hemp hearts

Directions:

Mix all ingredients together in a sealable container. Add 1-2 Tbsp to meals and snacks for a fiber boost.