How much fibre should adults eat each day?

Australian dietary guidelines recommend approximately 25 grams of fibre per day for women and 30 grams per day for men. Most Australian adults do not meet these daily fibre targets.

How can I increase fibre intake without worsening IBS symptoms?

People with IBS who are prone to bloating may benefit from gradually increasing low FODMAP, slowly fermented fibre sources such as oats, chia seeds, kiwifruit, canned legumes, berries, nuts and seeds. Increasing fibre slowly and drinking adequate water can help minimise digestive discomfort.

What are some of the best low FODMAP foods for increasing fibre intake?

Good low FODMAP fibre sources include oats, chia seeds, kiwifruit, berries, quinoa, brown rice, canned and drained legumes, nuts, seeds, and a variety of fruits and vegetables such as carrots, spinach, kale and potatoes with the skin left on.

Are chia seeds good for digestion and constipation?

Yes. Chia seeds are rich in fibre and absorb water to form a soft gel that can help bulk and soften stools. Two tablespoons of chia seeds provide around 10 grams of fibre and are generally well tolerated because much of their fibre is non-fermentable.

Do kiwifruit help relieve constipation?

Research has shown that kiwifruit can help support regular bowel movements and improve symptoms of chronic constipation. Green kiwifruit contain slightly more fibre than gold kiwifruit, providing approximately 4 grams of fibre per two peeled fruit.

Are oats a good source of fibre?

Yes. Oats are rich in beta-glucan, a soluble fibre that forms a gel in the digestive tract. Half a cup of oats provides approximately 8.2 grams of fibre and may support bowel regularity, blood glucose control and healthy cholesterol levels.

Should I eat soluble or insoluble fibre for constipation?

For constipation, a combination of soluble and insoluble fibre is often recommended. Fruits, vegetables, whole grains and seeds provide different types of fibre that can work together to support healthy bowel movements.

What type of fibre is best for diarrhoea?

People with diarrhoea may benefit from soluble or gel-forming fibres such as oats, psyllium and Partially Hydrolysed Guar Gum (PHGG), which can help normalise stool consistency.

Craving Takeaway With IBS? Make These 6 Low FODMAP Fakeaways Instead

Australians love takeaway, especially at this time of year. In a 2025 Finder survey, 61% of us bought takeaway or food delivery every week, spending an average of $91 a week. More than 7 million Australians now use meal delivery apps.

But if you have IBS, takeaway night often looks very different. You scroll the menu, mentally ticking off garlic, onion and creamy sauces. Either you end up with plain rice, or you take a gamble and spend the next day regretting it.

The truth is… many takeaway favourites are built on a handful of high fodmap shortcuts: garlic, onion, wheat and sugary sauces. Swap those out, and the dishes you miss are completely doable at home. They often taste better, and they cost a fraction of the delivery price.

So here's our low fodmap takeaway menu. Six crowd-pleasers from our low fodmap recipe collection, all made for sensitive tummies, and all good enough to make you forget delivery apps.

The fakeaway menu

1. Pad Thai (instead of your local Thai)

low fodmap pad Thai recipe instead of takeaway — Rice noodles, chicken, egg, bean sprouts and red capsicum, tossed in a tangy lime, fish sauce and soy dressing. The secret? Spring onion greens give you that oniony bite without the fructans. Finish with peanuts and coriander. Click on the image to check out the full recipe. Serves 4.

2. Beef & Black Bean Sauce with Noodles (instead of Chinese)

low fodmap Chinese takeaway — Beef mince, oyster mushrooms, ginger, edamame and water chestnuts with noodles. Shop-bought black bean sauce often contains garlic, so check the label, or swap in soy sauce and maple syrup. Click on the image to check out the full recipe.

3. Smashed Burger with Mustard & Pickles (instead of drive-through)

low fodmap hamburgers — A crispy smashed beef patty in a toasted low fodmap wrap, piled with cos, cucumber, cherry tomatoes, gherkin and hot mustard. All the drive-through satisfaction, none of the onion-loaded sauces. Click on the image to check out the full recipe.

4. Chicken Satay Skewers (instead of the food court)

low fodmap chicken satay that tastes like the food court — Chicken thighs grilled and smothered in a creamy peanut, lime and ginger satay sauce. Garlic-infused oil gives you the garlic flavour without the fodmaps, because fructans don't dissolve into oil. Serve with black or red rice for extra fibre. Click on the image to check out the full recipe.

5. Chicken Tinga (instead of Mexican)

low fodmap Mexican recipes — Shredded chicken simmered in a smoky chipotle tomato sauce. Spoon it over rice, or into corn tortillas for taco night. A whole garlic clove flavours the oil and is then removed, which keeps the sauce low fodmap. Click on the image to check out the full recipe.

6. Coconut Curried Beef (instead of Asian fusion)

low fodmap takeaway recipes — This looks like a lot of faff but it’s much quicker if you use a store-bought low fodmap curry paste. Try the certified low fodmap Thai Green Curry Paste from Bays Kitchen. You can also make this recipe with red curry paste from Slightly Different.
It does take a little longer to make your own. Plus, the beef takes about 1.5hrs on a very slow heat to tenderise. But once the prep is done, you can set and forget until it’s ready. So while this tastes even better than takeaway, it does take a little prep.

5 tips for a stress-free fakeaway night

Build a fakeaway pantry. Keep garlic-infused oil, gluten-free soy sauce or tamari, fish sauce, rice noodles, rice flour, maple syrup and a certified low fodmap stock on hand. There has been such an influx of low fodmap spice mixes recently that you’ll be surprised with what’s now available. With a little help from a well stocked pantry, most takeaway flavours are 20 minutes away.
Freeze your spring onion greens. Chop a bunch, freeze it flat in a zip-lock bag, and break off what you need. Instant onion flavour, zero fructans.
Read every sauce label. Garlic powder, onion powder and "natural flavours" hide in curry pastes, stir-fry sauces and marinades. If in doubt, make the sauce yourself. Most of ours take five ingredients.
Cook once, eat twice. Double the Tinga, the satay chicken or the coconut curried beef and freeze half. Next week's fakeaway is then even faster than the delivery driver.
Ordering out anyway? Keep it simple. Choose grilled meat or fish with plain rice, ask for sauces on the side, and skip anything creamy, garlicky or deep-fried in batter. If you want more tips on what to eat if you’re planning to dine out, read this blog 👉🏽 eating out on the low fodmap diet.

Takeaway is meant to be the easy, joyful night of the week, and IBS shouldn't take that away from you. Pick one recipe from this menu for your next Friday night and tell us how it went. Reply to this email or tag us @noisyguts.

And remember, if your symptoms are hard to manage, a fodmap-trained dietitian can help you work out which foods suit your gut. We can recommend someone if you like. Send us an email at flora@noisyguts and we’ll let you know which trained fodmap dietitians service your postcode.

Written by: Noisy Guts co-founder Josephine Muir, PhD. Despite being down 2 mouths, our household still demands take-away on Friday nights so I’m still having to navigate this so I don’t blow up on my Saturday morning parkrun.