What Foods Can You Include in a Low-Fiber Diet?
Summary: Contrary to current wisdom, a low-fiber diet can help reset the gastrointestinal tract. In fact, it is often recommended for certain medical conditions or surgery recovery. People who want to follow a low-fiber diet should consider eating foods such as lean meats, refined grains, peeled fruits and well-cooked vegetables while avoiding whole grains, nuts and fibrous produce such as lentils and peas.
If you’re aiming to add healthy eating to other healthy habits or need to adjust your diet for medical reasons, reducing your fiber intake might be necessary.
In this post, we explore which foods are recommended for a low-fiber diet, which to avoid and how to ensure your meals are nutrient-dense and budget-friendly despite these restrictions.
Understanding a low-fiber diet
A low-fiber diet limits fiber intake to reduce strain on the digestive system. While fiber is key for healthy digestion and preventing constipation, cutting back can be beneficial for certain conditions or recovery after surgery.
In certain situations, excessive fiber can cause irritation or worsen existing digestive conditions. By reducing fiber, the aim is to lessen the amount of undigested material in the intestines, allowing the digestive system to rest and recover.
Before we continue, note there are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel that aids digestion. Also, soluble fiber helps reduce blood sugar and cholesterol.
Insoluble fiber doesn’t dissolve in water but draws water into your stool, making it softer and easier to pass, promoting healthy bowel movements.
So, should you stick to one or both of these fibers when on a low-fiber diet? The simple answer is, both soluble and insoluble fiber are essential in a low-fiber diet, as they support a healthy digestive system and overall wellness.
The goals of a low-fiber diet
Your healthcare provider may recommend a low-fiber diet for a variety of medical reasons. This may include inflammatory bowel diseases like Crohn’s disease or ulcerative colitis, especially during flare-ups. It’s also commonly prescribed for diverticulitis and other digestive issues, such as irritable bowel syndrome (IBS).
In addition to these health conditions, you might need to follow a low-fiber diet before medical procedures such as a colonoscopy or certain radiation therapies to the lower abdomen or following surgery. Reducing fiber helps ensure that the bowels are clear and prevents complications during these medical procedures.
Types of low-fiber foods
For a low-fiber diet, focus on easily digestible foods, aiming for 10-15 grams of fiber per day. Here’s a quick guide to low-fiber options across key food groups:
Low-fiber vegetables
Choose well-cooked, canned, or peeled vegetables like carrots, zucchini, spinach, eggplant, and peeled potatoes. Canned vegetables such as green beans are also good options.
Low-fiber fruits
Stick to peeled or cooked fruits like bananas, melons, canned peaches, and applesauce. Avoid fruits with skins or seeds, such as berries or unpeeled apples.
Grains and cereals
Use refined grains like white bread, white pasta, and white rice. Low-fiber cereals, such as cornflakes and puffed rice, are also good choices.
Protein sources
Reach for lean meats like skinless chicken, fish, eggs, and dairy products such as cheese and lactose-free milk that are naturally low in fiber.
Snacks and sweets
Enjoy simple, easy-to-digest snacks such as plain crackers, pretzels, and pancakes made with white flour.
Foods to avoid in a low-fiber diet
For those on a low-fiber diet, steer clear of:
- Whole grains (whole wheat, brown rice, oats)
- Nuts & seeds (almonds, walnuts, chia, flaxseeds)
- Legumes (beans, lentils, chickpeas)
- Fibrous vegetables (broccoli, corn, Brussels sprouts)
- Fruits with skins/seeds (apples, pears, berries)
- Whole grain cereals (bran, granola, oatmeal)
- Raw vegetables (carrots, celery, bell peppers)
- Dried fruits (raisins, prunes, dates)
How to follow a low-fiber diet on a friendly budget
Just as you can eat healthy on a budget, you can also follow a low-fiber diet without breaking the bank. In fact, many basic low-fiber foods are quite affordable and can be easily incorporated into your daily meals.
Here are some of the affordable low-fiber foods you can add to your diet plans.
- Refined grain: White bread, white rice, and standard pasta are mainstays of a low-fiber diet and are usually more reasonably priced than their full-grain equivalents. These refined grains have had much of their fiber removed, so they are easier to digest.
- Canned fruits: Canned fruits without skins or seeds, such as peaches, pears, and applesauce, are excellent low-fiber foods. They are usually less expensive than fresh fruits and have a longer shelf life. This will even help reduce waste and save money. Look for fruits canned in water or reduced sugar options.
- Lean meats: Chicken, turkey, and fish are great sources of protein that fit in well on a low-fiber diet. Often, these meats are reasonably priced—especially if purchased in bulk.
Don’t fall for pricey health fads
While trendy health products like protein bars and cold-pressed juices can be tempting, they’re often pricey and not suited for a low-fiber diet. Instead, choose natural proteins like eggs and lean meats. Skip the costly juices and opt for homemade smoothies or fruit drinks without pulp to save money while sticking to your diet.
Tips for budget-friendly shopping
If you want to stay on budget when shopping for a low-fiber diet plan, these tips can help you.
- Buy in bulk. Stocking up on staples like rice, pasta, and canned goods will cut costs. Check your local grocery store for deals and discounts.
- Go for seasonal veggies and fruits that are generally cheaper and fresher during their seasons.
- Steer clear of costly processed foods.
- Making meal plans helps save money by maximizing your grocery budget, reducing impulsive buys, and ensuring you stick to a shopping list. Best of all, you can cut more costs by cooking at home.
Sample meal plan
The table below shows a simple 3-day meal plan to help you follow a low-fiber diet. The meal plan for each day includes breakfast, lunch, dinner, and snacks, ensuring you get a variety of nutrients while keeping your fiber intake low.
|
Days |
Breakfast |
Lunch |
Dinner |
|
1 |
Scrambled eggs with a slice of plain white toast A glass of pulp-free orange juice |
Grilled chicken breast with white rice Steamed carrots (well-cooked) Snack: Plain yogurt with a drizzle of honey |
Baked fish filet with mashed potatoes (no skin) Canned green beans Snack: A ripe banana |
|
2 |
Cream of wheat cereal with a splash of milk A glass of apple juice Snack: Canned peaches (in light syrup) |
Turkey sandwich on plain white bread with mayonnaise Canned pears Snack: Hard-boiled egg |
Lean beef patty with white pasta and a small amount of butter Cooked zucchini (peeled and well-cooked) |
|
3 |
Plain bagel with cream cheese A glass of grape juice |
Tuna salad (tuna, mayonnaise) on white bread Canned fruit cocktail Snack: Cheese slices |
Baked chicken thighs with white rice Steamed peeled carrots |
Meet your health requirements with a low-fiber diet
A low-fiber diet is a smart way to manage certain health conditions. Stick to the right foods, and you’ll stay on track while supporting your health goals.
Following a low-fiber diet can be daunting and can cause sticker shock if not done right. Follow the tips to stay on the right side of your fiber needs.
Apart from your fiber needs, if you are looking for financial advice and resources, we can help.
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FAQs
Q1: Can I follow a low-fiber diet long-term?
Yes, you can follow a low-fiber diet long-term, but only under medical supervision. It’s typically recommended for specific conditions, pre-surgery, or recovery. Regular monitoring by a healthcare provider ensures your nutritional needs are met and adjustments are made as needed.
Q2: What are some simple snack options for a low-fiber diet?
Several simple-to-prepare and healthy snacks can fit into your plans when on a low-fiber diet. Some examples are hard-boiled eggs, simple yogurt with honey and smooth applesauce.
Q3: Is it expensive to follow a low-fiber diet?
No. Many low-fiber foods like lean meats, white bread and canned fruits are affordable. Stick to basics, buy in bulk, and choose seasonal produce to keep costs down.
Q4: Can I still eat out while on a low-fiber diet?
Yes, but choose low-fiber menu items. Don’t hesitate to ask about dish preparation and request modifications to meet your dietary needs.
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