Low FODMAP Sources of B Vitamins
B vitamins are a group of vitamins that play a critical role in various bodily functions. Because they are water-soluble, these essential vitamins are not stored in the human body in large quantities and must be continuously provided in the diet. Vitamins B1, B6, B9, and B12 can be particularly important for those with chronic GI conditions as deficiencies tend to be more common. Luckily, with a balanced diet, it’s easy to get enough B vitamins.
Vitamin B1 (Thiamine)
Vitamin B1 (thiamine) was the first vitamin to be discovered. Vitamin B1 plays a critical role in cellular metabolism and helps support a healthy nervous system. Opting for whole grains instead of refined grains is one easy way to increase vitamin B1 intake. Other food sources of vitamin B1 include:
- Baker’s yeasts
- Brown Rice
- Nuts (peanuts, walnuts)
- Potatoes
- Carrots
- Beef
- Tuna
Vitamin B6
Vitamin B6 is a vital nutrient involved in numerous processes, including protein metabolism and neurotransmitter synthesis. Plant foods contain a form B6 that is less available to the body than that found in animal products so strict vegans and vegetarians may need to take extra care to ensure adequate B6 intake. Food sources of B6 include:
- Potatoes
- Salmon
- Turkey
- Spaghetti squash
Vitamin B9 (folic acid)
Vitamin B9 (folic acid) is essential for proper cell growth and development, particularly during pregnancy. Folate helps protect DNA from damage that can lead to cancer. Some individuals may respond better to natural folate found in foods than folic acid from supplements. Good sources of this important B vitamin include:
- Spinach
- Kale
- Arugula
- Broccoli (heads)
Vitamin B12
Vitamin B12 plays a central role in nerve function, DNA synthesis, and blood cell production. Risk factors for B12 deficiency include chronic GI conditions such as inflammatory bowel disease and the use of proton pump inhibitors or histamine H2 blockers for more than 12 months. Vitamin B12 is mainly found in animal products so strict vegans and vegetarians are at higher risk for B12 deficiency. Excellent ounces of B12 include:
- Clams
- Wild-caught rainbow trout
- Sockeye salmon
- Light canned tuna
- Nutritional yeast
- Hard-boiled egg
Ensuring we consume enough B vitamins through a balanced diet is key to maintaining optimal health. By incorporating a variety of animal and plant-based foods into our diet, we can have an adequate intake of all B vitamins. While supplementation is available, it’s always best to obtain nutrients through food sources. So, be sure to include a mix of whole grains, fruits, vegetables, legumes, and lean protein in your meals to get all the B vitamins your body needs.
References:
- Masri OA, Chalhoub JM, Sharara AI. Role of vitamins in gastrointestinal diseases. World J Gastroenterol. 2015 May 7;21(17):5191-209. doi: 10.3748/wjg.v21.i17.5191. PMID: 25954093; PMCID: PMC4419060.
- Hrubša M, Siatka T, Nejmanová I, Vopršalová M, Kujovská Krčmová L, Matoušová K, Javorská L, Macáková K, Mercolini L, Remião F, Máťuš M, Mladěnka P, On Behalf Of The Oemonom. Biological Properties of Vitamins of the B-Complex, Part 1: Vitamins B1, B2, B3, and B5. Nutrients. 2022 Jan 22;14(3):484. doi: 10.3390/nu14030484. PMID: 35276844; PMCID: PMC8839250.
- U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. Vitamin B6. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional
- U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. Folate. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional
- U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
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