Use this fiber guide 👇 Video by alanlinplus Example of a 30g day at a 3:1 ratio (Target: 22.5g Insoluble / 7.5g Soluble) Insoluble Fiber These foods include wheat bran, wheat berries, whole wheat flour, whole grain breads and pastas, rye, barley, couscous, spelt, bulgur, wheat germ, cauliflower, cabbage, Brussels sprouts, broccoli (especially the stalks), onions, garlic, leeks, shallots, snow peas, apples with skin, pears with skin, nectarines with skin, peaches with skin, plums with skin, prunes, dates, dried figs, and most unpeeled legumes like kidney beans, black beans, and soybeans. Low Bloat Insoluble Fiber (Low FODMAP) These foods include brown rice, quinoa, oats (rolled or quick), buckwheat, millet, corn (in small amounts like 1/2 cob), popcorn (plain), potato skins, carrot skins, eggplant skins, cucumber skins, green beans, spinach, kale, swiss chard, collard greens, zucchini (skin on), bell peppers, blueberries, raspberries, strawberries, kiwi (especially the seeds), grapes, pineapple, rhubarb, almonds (limit to 10), walnuts, pecans, chia seeds, pumpkin seeds, sunflower seeds, and ground flaxseeds. Soluble Fiber These foods include apples, pears, apricots, peaches, plums, prunes, dates, figs, cherries, nectarines, watermelon, dried fruits, artichokes, asparagus, Brussels sprouts, cauliflower, garlic, onions, leeks, mushrooms, snow peas, black beans, kidney beans, navy beans, pinto beans, soybeans, split peas, dried lentils, barley, rye, wheat bran, and foods containing inulin or chicory root. Low Bloat Soluble Fiber (Low FODMAP) These foods include oranges, clementines, mandarins, lemons, strawberries, raspberries, blueberries (in small amounts), kiwi, pineapple, cantaloupe, papaya, firm bananas, carrots, potatoes (flesh only), sweet potatoes, parsnips, green beans, zucchini, spinach, eggplant, bok choy, canned pumpkin, green onion tops, oats, brown rice, white rice, quinoa, polenta, chia seeds (soaked), flaxseeds (ground), canned lentils (well-rinsed), and canned chickpeas (well-rinsed) #fiber #nutrition #constipation #ibs #healthyfood