The whole goal of the low FODMAP diet is to help us get healthy and gain good symptom control. So where do probiotics fit, and can we get them from low FODMAP probiotic food?

Probiotics are beneficial bacteria found in fermented foods and when we eat them they can offer a range of health benefits including improved digestion and gut health (1). These benefits sound pretty good, right? Just make sure you don’t confuse probiotics with prebiotics (prebiotics feed the beneficial bacteria).

If we dig a little bit deeper, the official probiotic definition by the World Health Organisation, defines a probiotic as a microorganism which can confer a health benefit to the host (2). Probiotics are live, beneficial bacteria that are good for our health and digestive system. They are found naturally inside our intestinal flora but are also present in the foods we eat.

Are there different types of probiotics?

There are lots of different types of probiotics but they mainly classified under two families (2):

Lactobacillus – appear to be the most common and are found in fermented foods and dairy products.

Bifidobacterium – which are also found in dairy products.

6 Low FODMAP Probiotic Foods

During the FODMAP diet it’s important to eat a range of low FODMAP foods including some with natural probiotics to protect your gut health. Here are 6 foods to help boost your probiotic count:

1. Tempeh

This is a fermented soybean product, which typically comes in a firm patty and has a strong earthy taste, which can be similar to mushroom. Try enjoying this high protein meat alternative in a variety of dishes like stir fries, lasagne or vegetarian burger patties.

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