Dietary fiber is an essential part of a healthy diet. Due to indigestion, fiber helps you feel full for longer, improves gut health, and maintains blood sugar levels. However, while fiber helps with weight maintenance and aids in the normal functioning of the intestines for some, its hard-to-digest nature can be a nightmare if you struggle with digestive difficulties. Digestion varies from person to person, and is particularly sensitive in cases of IBD. That’s when you have to temporarily eliminate high-fiber foods. A low-fiber diet, sometimes called a low-residue diet, helps relieve digestive problems. This diet aims to give your digestive system a rest. You can go on a low-fiber diet for many reasons, but it all leads to the typical result of leaving minimal residue in the intestines. You can even consider this diet the first step towards effective bowel cleansing.
Read on to find out what a low-fiber diet is if you may need it, and which foods to include and avoid.
Low-fiber diet: an introduction
The low-fiber diet is a short-term diet plan primarily for the management of gastrointestinal diseases. Some preliminary studies show a positive effect of low fiber intake on Crohn’s disease, ulcerative colitis, bloating, bowel obstruction, and pre and/or post-abdominal surgery. The fiber intake in a low-fiber diet should be no more than 10 grams per day.
While the diet is appropriate for bowel problems, not everyone can follow a low-fiber lifestyle. So, who might need a low-fiber diet?
The doctor recommends this diet for the following reasons:
- Reduce the amount of undigested food that passes through the gut
- Relieving diarrhea and stomach cramps, including flare-ups of severe health problems such as Crohn’s disease or ulcerative colitis
- To reduce the amount of gas production in the large intestine.
- Reduce the workload of the digestive system
- Reduce the amount of stool
- As a protocol for bowel preparation prior to colonoscopy, colonoscopy or gynecological surgery
A low-fiber diet is only safe for a short time due to its restrictive nature. One of the benefits of this diet is that it gives the digestive system a rest and relieves digestive symptoms. However, following it as a long-term plan may prevent you from getting the necessary nutrients. The nutrition experts at HealthifyMe can recommend a customized low-fiber diet, depending on your condition and tolerance.
Low-fiber diet: recommended foods
Although it is one of the most challenging diets, the best part is that many cooked vegetables are allowed while on a low-fiber diet. However, you have to be careful with the parts altogether. Below you will find foods that you can eat to experience more beneficial results.
- Refined breads, crackers, cereal, waffles, and muffins containing less than 0.5 grams of fiber per serving
- Pasta foods such as macaroni, macaroni and pasta
- White rice, white pita, chapati
- Well-cooked, canned vegetables without skins or seeds
- Vegetable juice made without seeds or pulp
- Potato without peel
- Canned or cooked fruits
- apple sauce
- Ripe banana, ripe cantaloupe, and watermelon
- Fruit juices without pulp
- cottage cheese (paneer)
- Sugar free ice cream
- Soy milk, almond and rice
- Lactose-free milk
Oils and dressings
- olive oil
- Seedless salad dressings
- Well-cooked or lean beef, pork, poultry, fish and shellfish
- Soft Peanut Butter
Fats and sweets
- Plain cakes, biscuits, and pies without fruits and nuts
- Plain hard candy
- carbonated drinks
- Jelly, honey, syrup
- Plain broth with salt, pepper and herbs
As you can see, most foods on a low-fiber diet are probably less healthy than the high-fiber alternatives. Therefore, follow this diet when you do not have a better option, for example due to medical reasons. It is best to change your diet after consulting a dietitian. When you talk to the health experts at HealthifyMe, you can get proper guidance for balanced and portion-controlled meals.
A low-fiber diet includes foods that your body can easily absorb and digest. However, it also replaces healthy whole grains with refined white ones, which have more calories. With this in mind, seek a doctor’s opinion if you are considering starting a low-fiber diet.
Low-Fiber Diet: The Checklist Meal Plan
Below is a sample meal plan that gives you a glimpse into a typical day on a low-fiber diet.
Breakfast: (Fibre: 2g)
- Scrambled eggs with two slices of white toast
- Unsweetened tea: 1 cup
Mid-morning meal: (Fibre: 1.5 grams)
- Fat-free plain yogurt: 1 cup
- Sliced banana: ½ cup
- one small cake
Lunch: (fiber: 5g)
- Grilled chicken breast: 120 grams
- Sauteed zucchini: 1 cup
Evening snack (fiber: 1.5 grams)
- Apple and Cinnamon Rice Cakes: 2
- Peanut butter: 1 tablespoon
dinner (fiber: 3.5 grams)
- Cooked fish with your choice of spices: 200 grams
- Rice: half a cup
- Pumpkin Fried / Fried: 1 cup
Possible downsides to a low-fiber diet
For some people, a low-fiber diet can yield short-term benefits. However, a low-fiber diet can deprive you of many essential nutrients if it is followed for a long time. Here are some of the downsides to a low-fiber diet.
High-fiber foods are filling and low in calories that may aid in weight loss. But, on the contrary, a low-fiber diet may lead to weight gain.
It is difficult to fight inflammation
The foods with the most antioxidant properties are those that contain natural fibres. Since a low-fiber diet drastically eliminates antioxidant-rich fruits, vegetables, and whole grains, your body may find it difficult to handle chronic inflammation.
Disrupting the gut microbiome
A low-fiber diet does not help the good bacteria in your gut. Fiber is their primary food source. Without it, your good gut bacteria could die, and your gut could be overwhelmed with even more harmful bacteria. Insufficient fiber can also lead to irregular bathroom patterns.
Create a Low-Fiber Meal Plan: The HealthifyMe Method
Here are simple yet effective ways to craft a healthy, balanced, low-fiber diet plan to make your meals highly varied and nutritious.
Focus on high-quality, high-protein meals and snacks
Most food sources rich in protein and animal foods such as eggs, meat, and fish lack fiber. The good news is that they provide plenty of other important nutrients, including omega-3 fatty acids, choline, B vitamins, and more. Also, be sure to eat undercooked, lean meats as they are easy to digest. However, be wary of red meat if you suffer from severe digestion issues.
Low-fiber fruits will add value to your diet
Almost all fruits are rich in fiber. However, add some fruits that are low in fiber to your diet in appropriate types. For example, fruits like ripe bananas, watermelon, apricots, raw figs, avocados, aphids, and cantaloupe are low in fiber but contain other nutrients like potassium, vitamin C and vitamin A.
If you decide to pick up a fruit, peel the peel to reduce the fiber content in it. Chewing until the fruit is soft will help ease digestion.
Make room for refined carbohydrates
Add a small serving of refined carbohydrates through potatoes and white rice daily to meet your body’s nutritional needs. However, do not overeat and keep it in check as it is high in calories and may lead to weight gain.
Add some low-fiber vegetables
Like fruits, vegetables are also a powerhouse of many nutrients. A low-fiber diet means you don’t have to miss out on such an excellent food source. Choose any two or three low-fiber vegetables daily with a portion. Cooking vegetables such as tomatoes, broccoli, beets, and cucumbers may facilitate digestion and reduce their fiber content.
Choose healthy fats
While you are following a restrictive diet plan such as a low fiber diet, it is crucial to achieve your goal without compromising the nutritional requirements of your body. For example, instead of bad fats, be sure to eat healthy food sources rich in omega-3 fatty acids such as olive oil or hemp seeds. It also has anti-inflammatory properties. Remember that most foods high in fat are hard to digest, so remember moderation is key.
Getting adequate fiber through a balanced diet by consuming vegetables, fruits, legumes, grains, nuts and seeds is critical to overall health and potential disease prevention. However, sometimes your stomach needs a break away from the fibres. So, while following a low-fiber diet, make sure you add other important nutrients and follow an active lifestyle to stay healthy. From a practical point of view and the necessity of a balanced diet, a long-term low-fiber diet should only be followed for medical reasons.