What is a Low Fiber Diet? Benefits, Foods to Avoid, and Sample Meal Plan

Overview of a Low Fiber Diet – What it is and Who Should Follow It

A low fiber diet is one that limits foods that are high in dietary fiber. Dietary fiber is the type of carbohydrate found in plant-based foods such as fruits, vegetables, grains, nuts, and seeds. It is an essential nutrient for overall health, however some people may need to limit their intake of dietary fiber due to certain medical conditions or digestive issues.

Definition of a Low Fiber Diet

The Institute of Medicine recommends that adults consume at least 25-38 grams of fiber per day, depending on age and gender. A low fiber diet is one that restricts fiber consumption to less than 10-15 grams per day.

Who Should Follow a Low Fiber Diet

A low fiber diet may be recommended for those who have certain digestive issues, such as irritable bowel syndrome (IBS), diverticulitis, Crohn’s disease, or ulcerative colitis. According to a study published in the journal Nutrition Reviews, “a low-fiber diet may be beneficial to individuals suffering from intestinal disorders such as IBS, diverticular disease, and inflammatory bowel disease.”

Benefits of Following a Low Fiber Diet

There are several potential benefits to following a low fiber diet, including improved digestive health, reduced bloating and gas, and easier digestion of foods.

Improved Digestive Health

High-fiber foods can be difficult to digest, especially for those with digestive issues. By limiting fiber intake, the body is able to more easily absorb nutrients and digest food. A study published in the journal Nutrition Research found that “a low-fiber diet may be helpful in improving digestive symptoms in some individuals.”

Reduced Bloating and Gas

High-fiber foods can cause gas and bloating, particularly for those with digestive issues. Limiting fiber intake can help reduce these unpleasant symptoms. According to a study published in the journal Gastroenterology & Hepatology, “a low-fiber diet may improve symptoms of bloating and flatulence in patients with functional gastrointestinal disorders.”

Easier to Eat and Digest Foods

High-fiber foods can be difficult to chew and digest, which can make eating them uncomfortable. By limiting fiber intake, people can enjoy a wider variety of foods that are easier to eat and digest.

Foods to Avoid on a Low Fiber Diet

When following a low fiber diet, it’s important to avoid certain foods that are high in fiber. These include:

Grains

Whole grains such as wheat, oats, barley, and rye are high in fiber and should be avoided on a low fiber diet. Refined grains such as white rice, white bread, and pasta are lower in fiber and can be eaten in moderation.

Fruits and Vegetables

Fruits and vegetables are often considered healthy, but they can be high in fiber. High-fiber fruits and vegetables include apples, pears, berries, broccoli, Brussels sprouts, and artichokes. Low-fiber fruits and vegetables include bananas, oranges, grapes, squash, potatoes, carrots, and green beans.

Legumes

Legumes such as beans, lentils, and chickpeas are high in fiber and should be avoided on a low fiber diet.

Nuts and Seeds

Nuts and seeds are high in fiber and should be avoided on a low fiber diet. This includes almond, cashew, walnut, sunflower, pumpkin, and flaxseeds.

Sample Meal Plan for a Low Fiber Diet

Following a low fiber diet doesn’t mean you have to sacrifice flavor or nutrition. Here’s a sample meal plan to get you started:

Breakfast

Scrambled eggs with cheese, a slice of toast with butter, and a banana.

Lunch

A tuna salad sandwich on white bread, carrot sticks, and an orange.

Dinner

Baked chicken breast, mashed potatoes, steamed green beans, and a glass of milk.

Tips for Succeeding with a Low Fiber Diet

Here are some tips for making the most out of a low fiber diet:

Drink Plenty of Water

Staying hydrated is important for maintaining a healthy digestive system. Make sure to drink plenty of water throughout the day.

Eat Smaller Portions

It’s important to eat smaller portions when following a low fiber diet, as larger portions can be difficult to digest. Aim for three smaller meals and two snacks throughout the day.

Choose Low-Fiber Snacks

Snacking can help keep hunger at bay and provide energy throughout the day. Choose low-fiber snacks such as yogurt, crackers, cheese, and hard-boiled eggs.

Take Time to Chew Your Food Thoroughly

Chewing your food thoroughly will help make it easier to digest. Taking your time to eat can also help prevent overeating.

Talk to Your Doctor or Dietitian

If you’re considering following a low fiber diet, talk to your doctor or a registered dietitian to ensure you’re getting all the essential nutrients your body needs. They can also provide guidance on how to create a balanced meal plan.

A low fiber diet can be beneficial for those with digestive issues, and can help reduce symptoms of bloating, gas, and discomfort. By avoiding high-fiber foods, eating smaller portions, and staying hydrated, you can make the most out of your low fiber diet.