If you've been told to try the low FODMAP diet for IBS, constipation or bloating — you've probably also been told to increase your fibre intake. And then discovered that most fibre supplements are high FODMAP and make everything worse.
It's one of the most frustrating catch-22s in gut health. Here's how to navigate it.
What is the low FODMAP diet and who is it for?
FODMAPs are a group of fermentable carbohydrates found in many common foods — think garlic, onion, apples, lentils, milk and wheat. For people with IBS and sensitive digestive systems, these carbohydrates ferment rapidly in the gut, producing gas, bloating, cramping and unpredictable bowel movements.
The low FODMAP diet — developed and validated by Monash University in Australia — works by temporarily removing high FODMAP foods to calm the gut, then systematically reintroducing them to identify triggers.
FODMAP stands for:
- Fermentable — produces gas during gut fermentation
- Oligosaccharides — complex carbs harder to digest (fructans, GOS)
- Disaccharides — two-sugar molecules like lactose
- Monosaccharides — simple sugars like excess fructose
- And Polyols — sugar alcohols like sorbitol and mannitol
Research shows the low FODMAP diet provides meaningful relief for up to 75% of IBS sufferers. It's best done under the guidance of a dietitian as it's quite restrictive and is designed as a temporary diagnostic tool, not a permanent way of eating.
The fibre problem on a low FODMAP diet
Here's where it gets complicated. Constipation is extremely common in IBS — but most fibre supplements are high FODMAP and will trigger exactly the symptoms you're trying to calm.
Psyllium husk ferments quickly and can cause significant gas and bloating in sensitive guts. Inulin, FOS and many prebiotic blends are high FODMAP by definition. Even some "gut health" powders marketed for IBS contain ingredients that are problematic on a low FODMAP diet.
This leaves many people with IBS-related constipation in an impossible position — needing fibre but unable to tolerate it.
The low FODMAP fibre solution
Gut Prebiotics is certified low FODMAP by Monash University — one of the only prebiotic fibre supplements in Australia to hold this certification.
Unlike psyllium husk and most other fibres, it ferments slowly and selectively in the gut — feeding beneficial bacteria without the rapid gas production that causes bloating, cramping and urgency. One serve is certified low FODMAP, meaning it's safe to use while following the Monash University Low FODMAP Diet.
It's also a regulating fibre — meaning it supports normal bowel function in both directions. Whether your IBS tends toward constipation, loose stools, or unpredictable alternating patterns, it helps restore your gut's natural rhythm rather than pushing it in one direction.
What makes it different from other fibres
- Certified low FODMAP by Monash University ✔️
- Ferments slowly — no rapid gas or bloating ✔️
- Works for constipation AND loose stools ✔️
- Completely tasteless and dissolves instantly ✔️
- Certified organic and glyphosate residue free ✔️
- No fillers, no additives, nothing you don't need ✔️
Not sure if this is right for your pattern?
IBS and constipation aren't one-size-fits-all. The right approach depends on your specific pattern — whether you're dealing with slow transit, hard dry stools, urgency, or unpredictable digestion.
Our free 30-second quiz helps you find your bowel pattern and tells you exactly where to start.