High fiber foods list. Which cereal has the most fiber

A low fiber diet restricts fiber and other foods that are difficult to digest. Fiber consists of plant material that the body cannot fully digest. The remainder is undigested food, mainly the fiber that makes up the stool. A diet low in fiber will help reduce the amount of undigested food, hence reducing bowel volume and stool quantity.

Health professionals recommend a low-fiber or low-fiber diet before some surgeries. A low fiber diet is usually given for a short duration. You should always consult a nutritionist to plan a low fiber diet. Due to impaired absorption of nutrients, you may need to include vitamins in your diet.

Diet low in fiber

• The role of exercise
• DOS Etiquette
• Questions and answers

Low fiber diet sample menu

Time What is

Early morning	1 warm water with honey and lemon Decaffeinated tea or coffee
Breakfast	Fried eggs with 1 slice of white bread Vegetable or fruit juice
Dinner	Fried or baked chicken Vegetable salad (peeled and toasted) Baked fish (bones removed) with asparagus and green beans
Post Lunch	1 cup melon 1 cup fat-free yogurt Fresh fruit juice
Evening snack	flour cookies Flour crackers and jellies Salted flour biscuits
Dinner	White rice with fried chicken and vegetables roast beef Pasta

low fiber diet food list

A low-fiber diet limits the intake of fiber and several other important nutrients. Therefore, you should not look at this diet as a long term solution to your symptoms. As a general rule, you need to stay away from whole grains, nuts, and seeds as they are full of fiber. However, there are many other foods that you can enjoy as part of your diet.

1. Cereals

• White rice, gourmet pasta and noodles
• boiled cereals
• Cold cereals such as corn flakes
• Refined white flour bread and crackers

2. Fruits and vegetables

Usually the skin and seeds of the fruit are fibrous. Hence, you must cleanse your skin and avoid seeds to enjoy a bland, low fiber diet. Below is a list of fruits and vegetables that you can include in your low fiber diet:

• Asparagus Tips
• green bean
• mushrooms
• Spinach
• Squash without seeds
• pumpkin
• Skinless potatoes
• ripe banana
• Cantaloupe
• Avocado
• Canned pears without skin and seeds

3. Dairy products

You can consume milk and other dairy products, but in moderation. However, if you suffer from lactose intolerance, you should stay away from milk and other dairy products.

4. Meat

The good news about the low fiber diet is that there are no restrictions on the consumption of meat and poultry. You can eat beef, chicken, lamb, and pork as long as they are soft, tender, and lean.

5. Fats, seasonings and sauces

You can eat the following as part of your low fiber diet:

• Margarine
• Oil
• oils
• Ketchup
• Mayonnaise
• Sour cream
• Soy sauce
• Flavoring

You can also eat plain cakes, cookies, pudding, custard, pretzels, hard candies, ice cream, and Eskimos. When it comes to drinks, you should be looking at decaffeinated coffee and soda. Caffeine can irritate your stomach. You can also drink fresh vegetable juices. However, do not forget to stretch them before consumption.

Foods to Avoid

There are certain foods that should be completely eliminated from your diet when you follow a low fiber diet. These products include the following:

• nuts
• seeds
• Raw fruits and dried fruits
• Whole grains and whole grain products
• Beans and lentils
• Fiber-rich vegetables such as broccoli, peas, and Brussels sprouts
• Pickles
• Cheeses with fruits, nuts and seeds
• Popcorn
• Fruit juices with pulp
• olives
• Sauerkraut
• Peanut butter
• Saves

low fiber diet recipe

Baked fish with asparagus and green beans

What you need

• Salmon fillets
• 5 asparagus tips
• 6 green beans
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 thyme stalk
• 1 teaspoon oil
• Salt and pepper

How to get ready

1. Marinate the fish with salt, pepper and lemon juice for 10 minutes.
2. Wash the vegetables and remove the inedible parts and toss in a bowl.
3. Add olive oil, oil, salt and pepper to a bowl and mix well.
4. Put the fish in a baking tray, pat the oil a little and bake at 180°C for 5 minutes.
5. Take out the pan and add the vegetables. Bake for 5 more minutes.

Vegetarian alternative

If you don't want to eat meat, you can use mashed potatoes (peeled).

The role of exercise

Regular exercise will keep you active, strengthen your muscles and strengthen your bones. Try to include at least 20 minutes of exercise in your daily routine. Walking, lunging, jogging, stair training, rope racing, cycling, and yoga are recommended.

Benefits of a low fiber diet

• Beneficial for people suffering from inflammatory bowel diseases such as ulcerative colitis and Crohn's disease.
• Soothes the stomach and prevents bloating, diarrhea and stomach cramps.
• More nutrients are absorbed as intestinal transit time increases.

Side effects of a low fiber diet

• Can cause nutritional deficiencies, which can lead to a number of health problems.
• Because fiber helps mobilize fat, a low-fiber diet can lead to weight gain.

A low-fiber diet can help soothe the intestinal walls and help you feel better. Check the fiber content before buying vegetables, fruits and grains. Follow a low fiber diet only if your doctor advises you to do so. If you experience stomach pain even after a low-fiber diet, see your doctor immediately. In addition, being on a low-fiber diet can lead to nutritional deficiencies. Hence, you should take strained fruit and vegetable juices along with multivitamin supplements.

Questions and answers

• How much fiber is in a low fiber diet?

About 1 gram of fiber per serving is allowed for people suffering from inflammatory bowel diseases such as ulcerative colitis and Crohn's disease.

• Can I eat chocolate on a low fiber diet?

Yes, you can eat chocolate on a low fiber diet. However, you cannot have chocolate containing nuts.

• Should I follow a low fiber diet before a colonoscopy?

A colonoscopy is a procedure to look at any inflammation, bleeding, ulcers, cancer, and polyps in the lining of the colon. Because high-fiber foods are difficult to digest and can cause inflammation in the colon walls, a low-fiber diet before a colonoscopy is recommended.

• Should I follow a low fiber diet if I have diverticulitis?

Small pockets or pouches formed in the lining of the intestines can sometimes become infected and inflamed. This condition is known as diverticulitis. Your doctor may recommend that you stay on a low-fiber diet for some time to reduce bowel volume (a high-fiber diet causes an increase in bowel volume) and the infection heals. Follow your doctor's advice before following a low fiber diet.

• Should I follow a low fiber diet if I have ulcerative colitis?

When the lining of the colon becomes ulcerated, it causes diarrhea and severe pain. To soothe the walls of the colon, a low-fiber diet may be recommended by a doctor. Check with your doctor to find out the cause of your stomach pain and diarrhea before starting a low fiber diet.

• Does a low fiber diet cause constipation?

While on a low fiber or low fiber diet, you have less bowel volume and your bowel walls need extra movement and energy for bowel movements. This can lead to constipation. If you have inflammatory bowel disease, the only way to avoid constipation is to drink enough water throughout the day.

• Can I drink alcohol while on a low fiber diet?

No. Alcohol increases peristaltic bowel movement and causes more inflammation. Drinking alcohol will only further irritate the intestinal wall.

Welcome to good health!

Natural fiber is a coarse fiber of plant origin. It is found in many products. The cake that remains after making juices is fiber. There are two types of fibers: soluble and insoluble. Each food product has an individual ratio of the listed types of fibers. Some contain more insoluble fiber, while others contain more soluble fiber.

The role of insoluble cellulose is to systematically cleanse the intestines. Soluble fibers absorb carcinogens, cholesterol, heavy metals and other harmful substances that stimulate the development of cancer cells in the human body. Food that does not contain coarse fibers stays longer in the body, which can provoke fermentation in the stomach, which in turn creates a favorable environment for the reproduction of pathogenic bacteria.

Soluble fiber rich foods for weight loss:

• apples;
• cabbage;
• citrus;
• wholemeal flour;
• berries;
• seeds.

Foods rich in insoluble dietary fiber:

• legumes;
• cereal crops;
• peel of fruits and vegetables.

Benefits for weight loss

In order to lose weight, many people prefer diets that are based on foods high in fiber. They have a beneficial effect on the entire body as a whole. Benefits of fiber for weight loss:

1. Acceleration of metabolic processes, digestion.
2. Restoration of intestinal microflora.
3. Lowering blood sugar levels, which prevents the deposition of fat.
4. Purification of toxins, gastric and intestinal mucus (cellulose is a natural absorbent).
5. Reducing the risk of developing colon cancer.
6. Restoration of proper functioning and activation of intestinal motility.
7. Providing a long-lasting feeling of satiety (fibers swell when in the stomach, which creates a feeling of fullness, food rich in fiber is a great way to satisfy hunger).

Foods rich in fiber

Below is a table that lists fiber foods. It will help you plan your diet for weight loss or maintenance. For convenience, fiber-rich foods for weight loss are divided into categories, and the table also indicates the amount of cellulose in grams in a specific amount of the product:

The product's name	Amount of fiber, grams	Serving Size
Grapefruit		1 medium
		1 medium
		1 medium
Apple with skin		1 medium
Strawberry
		1 medium
Dried dates
Orange		1 medium
dried peach
Dried apricot
		1 medium
		1 medium
		3 medium
leafy cabbage
Potatoes baked in "uniform"		1 medium
Corn
Broccoli
White cabbage
Cauliflower
Brussels sprouts
Bell pepper
		1 medium
Celery		1 stem
		1 medium
Cereals, pasta
Bread with bran
rice brown
whole grain pasta
Whole wheat bread
Beans, nuts, seeds
Lentils
black beans
soy beans
Flax seeds
Pumpkin seeds		¼ cup
pistachios
Walnut
sunflower seeds		¼ cup

Given all the variety of food, it is quite reasonable to ask where is the most cellulose? The following are high fiber foods:

1. Whole grains (oatmeal, buckwheat).
2. Berries and fruits (apples, blackberries, grapes, raspberries, peaches, pears, watermelon plums).
3. Vegetables rich in fiber (green peas, broccoli, carrots).
4. Nuts and dried fruits (almonds, dates).

List of allowed foods during pregnancy

Coarse dietary fiber in the diet of young mothers is a prevention against constipation and obesity. The daily intake of fiber for pregnant women should not exceed 30 grams. This amount is quite enough for a stable blood sugar level, regular bowel movements. Follow these tips for eating cellulose during pregnancy:

1. Focus on fresh vegetables and fruits without removing the skins.
2. Opt for whole grain bread.
3. Cook peas and lentils.
4. Consume rice, rye or wheat bran regularly.

During breastfeeding, carefully monitor the baby's reaction to each product of your diet, as the child may have an individual intolerance. During this period, you should refuse foods high in fiber - these are:

• beans;
• dill;
• Bell pepper;
• broccoli;
• brown rice;
• corn;
• wholemeal flour.

Instead, eat foods from the following list:

• porridge on the water;
• plums;
• potato;
• beet;
• prunes;
• pears;
• peeled rice.

List of foods without fiber

Many people consume certain foods for weight loss, mistakenly thinking that they are rich in fiber. List of foods that do not contain coarse dietary fiber:

• milk;
• cheeses;
• meat;
• fish;
• peeled vegetables and fruits (this does not apply to avocados).

How to use for weight loss

Despite all the benefits of high-fiber foods, the abuse of a diet based on dietary fiber can adversely affect human health. The daily norm of cellulose is 30-40 grams. It can be fiber in food or dry fiber, which is sold in a pharmacy. If you exceed the norm of dietary fiber, along with harmful substances, useful ones will begin to be excreted from the body. To this point, increased gas formation and bloating will be added.

American nutritionist Julia Upton from the Health Association has developed a series of simple rules that will help you navigate your daily fiber intake for weight loss and weight maintenance:

• Up to 20 g of dietary fiber each day provides 800 g of fresh vegetables and fruits with skin.
• An additional 5-7 g will bring cereals from barley, buckwheat, oatmeal, brown rice.
• Another 5-6 g contains 100 g of whole grain bread.
• Include lentils, peas or beans in your diet twice a week.
• Do not use confectionery sugar, replace store-bought sweets with dried fruits.
• For small snacks, eat nuts and seeds (up to 40 g per day).
• Eat steamed bran (up to 6 tablespoons per day).

For good digestion and weight loss, fruits should be eaten in the morning. Nutritionists recommend abandoning the habit of drinking water with food. It is important to remember that a quarter of the daily menu should be salads, another quarter - fruits, the same amount - vegetables, fresh or cooked, a tenth - cereals and legumes, the same amount - milk, dairy products, nuts, twentieth - vegetable fats.

Contraindications

Foods rich in fiber for weight loss are forbidden for people with digestive problems. In addition, food with a high content of cellulose is contraindicated in the following diagnoses:

• diseases of the gastrointestinal tract;
• duodenal ulcer and stomach;
• gastritis;
• diarrhea;
• circulatory problems.

Video

Fiber is a natural plant fiber that is beneficial to the human body. The thick, remaining after the preparation of juices is fiber. There are two types of fibers: insoluble and soluble. Each food product has an individual ratio of these components, some contain more insoluble, others soluble. The role of the former is to systematically cleanse the intestines. The function of the latter is to absorb cholesterol, carcinogens, heavy metals and other substances that stimulate the development of cancer cells. Food that does not contain fiber stays in the body for a long time and begins to “ferment”, which creates a favorable environment for pathogenic bacteria.

Why is fiber useful?

Among people who want to lose weight, many follow a diet based on the use of foods rich in fiber. What is the benefit of fiber?

1. Restoration of intestinal microflora, acceleration of digestion and metabolic processes.
2. Reducing the amount of sugar in the blood than fiber prevents the process of fat deposition.
3. Cleansing the intestines from toxins (an average person accumulates 10-15 kg of toxins during his life).
4. Reducing the risk of getting colon cancer.
5. Providing a feeling of satiety for a long time. Fiber for weight loss, when it enters the stomach, swells, which causes a feeling of a “full belly”. This is a great tool to fight hunger.
6. Soluble cellulose increases the duration of food digestion and absorption of carbohydrates, which prevents the increase in sugar levels after eating. This means that a person will not feel hungry between meals.
7. Absorption of salts of heavy metals by plant fibers, which is important for the health of residents of megacities.

How fiber works

Vegetable fibers are practically not digested. Getting into the digestive organs, fiber absorbs harmful components, including toxins and toxins, and then removes them from the body through the stool. These harmful substances also include food additives, stagnant bile and feces, cholesterol, and toxic compounds.

With the help of fiber, the gastrointestinal tract is activated, it becomes easier for the body to digest food and remove processed foods. Fiber acts as a natural relaxant, improves intestinal motility, the body begins to consume body fat and prevents the accumulation of new ones.

How to take to lose weight

The answer to the question: “how to drink fiber for weight loss?” Depends on the choice of the type of product that contains it. Vegetables are eaten along with fish or meat dishes, since such cellulose facilitates the process of digestion of such food. Fruits are consumed separately from other foods, since vegetable fibers of this type must pass through the esophagus without coming into contact with other elements.

Daily rate:

How to use fiber for weight loss? Pure fiber is taken by diluting with water in proportions of 1 tbsp. in a glass of water or adding it to dishes (soups, cereals, kefir, yogurt) by a teaspoon per serving. When eating dry cellulose, drink plenty of water so that it swells and turns into a kind of sponge to cleanse the body. Taking fruit or vegetable fiber for weight loss specifically does not need to drink a lot of fluid. This food already contains a lot of juice.

HELPFUL ADVICE: If the diet during fiber intake remains unchanged, you should not take an additional daily 30 grams of dry fiber or supplement in granules. So you will exceed the daily norm of cellulose, which will lead to constipation, flatulence, plumb lines, a feeling of heaviness in the stomach.

Types of fiber

1. Cellulose. This type of insoluble fiber is found in wholemeal flour, cabbage, bran, broccoli, cucumber skins, peas, and other green beans.
2. lignin. This species is found in cereals, bran, eggplant, green legumes, radishes, strawberries and stale vegetables (during storage of fruits, the amount of lignin in them increases and they are less absorbed). Lignin helps to reduce the digestibility of other plant fibers. The substance interacts with bile acids and reduces the amount of cholesterol, speeding up the passage of food through the intestines.
3. Pectin. Foods rich in this type of fiber are apples, carrots, citrus fruits, cabbage, peas, potatoes, berries, green beans. Pectin has a direct effect on the work of the stomach and small intestine. By binding to bile acids, the component reduces the absorption of fats and sugar, removes cholesterol. Food containing this substance is recommended for use by diabetics, since it regulates the amount of insulin, bringing the dose to the level necessary for the normal functioning of the body.
4. Hemicellulose. It enters our body along with cereals, Brussels sprouts, and beets. Like cellulose, this fiber absorbs fluid, making it easier for the colon to function (hemicellulose bulks up waste and moves it through the intestines). So vegetable fiber prevents the occurrence of constipation, varicose veins and hemorrhoids.
5. Comedy. The main product containing this type of fiber is oatmeal. The second place in terms of the amount of gum in the composition is occupied by dried beans. Gum has a similar effect to pectin.

What foods contain fiber for weight loss

For those who are overweight, it is extremely important to supplement the diet with foods high in fiber. Moreover, such food is eaten without undergoing preliminary heat treatment. In addition, it is better to choose a fruit or vegetable than freshly squeezed juice from the same fruits - after separation of the liquid from the pulp, there is no fiber left in the product.

Table: List of foods rich in fiber

Product	Quantity	Mass of fiber in grams
Nuts, pumpkin seeds, beans	30 g	4.5 g
Apples	1 PC	5 g
Orange	1 PC	3.5 g
Banana	1 PC	4 g
Raisin	40 g	1.5 g
Avocado	1 PC	11.84 g
boiled beets	1 PC	Up to 12 g
boiled carrots	1 PC	5.22 g
Cauliflower	1 PC	3.43 g
boiled potatoes	1 PC	5 g
bran bread	A couple of slices	Up to 10 g
Pasta, cereals	1 cup	20 g
brown rice	1 cup	Up to 8 g
Boiled lentils, beans	1 plate	13-15 g
Flax seed	1 spoon	7 g

Where is the most fiber?

A large amount of fiber is found in such products:

1. Whole grains (oatmeal, buckwheat).
2. Berries and fruits (apples, grapes, blackberries, peaches, watermelon, pears, plums, figs).
3. Nuts and dried fruits (pistachios, dates).

Which fiber is best?

There are a large number of manufacturers that produce dry vegetable fibers. Such products also benefit the body, cleansing it of toxins and toxins, normalizing digestion, preventing the development of many diseases. What pharmacy fiber is better to use for weight loss?

Siberian

The basis of dietary supplements for weight loss are the shells of grains (rye or wheat). Siberian fiber contains pieces of dried fruits or berries - apples, apricots, mountain ash, blueberries. Some recipes for natural plant cellulose include pine nuts in the package.

Consuming Siberian fiber systematically, a person starts favorable processes in his body and enriches it with the necessary minerals, vitamins and beneficial compounds. The advantages of this type of fiber for weight loss are environmental friendliness and purity, since the product does not contain a single chemical ingredient.

Some people should be careful when starting to take Siberian fiber. The product, although it will not harm the body, but because of the cereal shells that are part of it, it often prevents the absorption of iron, calcium and other trace elements. Therefore, drinking the supplement in large quantities is not recommended. The second disadvantage of the Siberian product for weight loss is the possible flatulence at the first time of taking the supplement.

Herbalife

The company promises that with the help of their product, the human body will reduce the absorption of fats from food, improve the digestive process, and cleanse the intestines. Herbalife fiber contains different types of natural fibers (apple pectin, cellulose, etc.), which provides a feeling of satiety for a long time.

The advantage of this product is its component - L - carnitine. It serves as the main amino acid that helps a person lose weight by converting fat tissue into energy.

wheat fiber

This type of fiber contains many macronutrients and micronutrients. Wheat fiber has a high content of iodine, which determines its ability to compensate for the lack of this substance in the body. Wheat fibers are even used as a prophylactic against endemic goiter. The main advantage of the weight loss supplement is its sorbent property, which makes it very effective in removing toxins and other decay products.

When taken correctly, wheat fiber has certain healing properties, improving metabolism, gastrointestinal tract patency, activating intestinal motility. The result of this effect on the body is natural weight loss, so that a person feels a surge of energy.

Flax fiber

Flax fiber has a diverse composition. In addition to dietary fiber, it contains trace elements, vitamins of groups B, PP, A, amino acids and natural mucus, which envelops the walls of the digestive organs. Due to its composition, the slimming supplement has a cleansing, healing, antioxidant effect. Flax fiber prevents the development of cancer cells, improves the functioning of the genitourinary system, relieves inflammation, and normalizes water-salt metabolism. However, in addition to benefits, fiber intake can be harmful. Men should refrain from supplementation if they have a predisposition to prostate cancer and pregnant or lactating women.

Before using this or that fiber, you should definitely read the instructions and the list of contraindications. To avoid possible health troubles, it is recommended to consult with an experienced nutritionist before starting a diet.

What is better to use for weight loss - bran or fiber?

Bran is a dense shell of cereals, they are up to 80% composed of fiber. In contrast, fiber is the coarse fibers found in foods of plant origin, it is not digested by the stomach, but benefits the body. In addition to fiber, bran contains useful components: vitamins, proteins, trace elements, vegetable fats. Bran is higher in calories than fiber, 100 g of the product contains 250 kilocalories, while fiber is 35 kcal. And to get the daily norm of dietary fiber from bran, they must be eaten more than fiber.

The range of use of bran, although wider than fiber, but their regular intake can lead to complications. To avoid side effects, you should listen to the reviews of doctors or seek the advice of a specialist personally.

fiber diet

Be sure to drink plenty of fluids while on the diet. The diet does not imply its strict observance; snacks with fruits, nuts, and vegetables are allowed. However, a fiber diet will not give a tangible effect to those who do not exercise. But this method of losing weight will not harm the body, so it is allowed to continue the diet for a long time. The weight loss system promises to bring the first results after 2-3 weeks of following it.

Menu with the addition of pharmacy fiber

• Morning- a serving of porridge cooked in milk with honey, 1.5 tbsp. pharmacy fiber, coffee, any fruit of your choice.
• Snack- an apple or pear, one and a half tablespoons of fiber, kefir / fermented baked milk.
• Dinner- 150 grams of yogurt with honey, unsweetened green tea, bran bread, a portion of soup with beans.
• Snack- 4-5 nuts, banana, one and a half tablespoons of fiber, 100 g low-fat cottage cheese.
• Dinner- unsweetened tea, hard-boiled egg, a piece of boiled fish, vegetable salad or vegetables.

Where to buy and what is the price in pharmacies

You can buy a nutritional supplement at a pharmacy. Packaging can be different - fiber is sold in boxes, bottles, jars, in the form of tablets, powder, granules. How much does this useful product cost? Prices depend on the weight of the package, the manufacturer, the type of fiber and vary from 30 to 1000 rubles. The main selection criterion should not be the cost, but the composition of the weight loss supplement, the content of insoluble and soluble substances in it.

Fiber (or dietary fiber) is an integral component of food in the human diet, however, you need to know the measure with its use.

How much fiber to eat

Too much fiber can be harmful

Too much dietary fiber in food:

a) can cause increased gas formation and bloating. Foods high in fiber cause increased gas production;

b) can bind and negatively affect the absorption of minerals in the intestine:, etc .;

c) can lead to diarrhea;

d) can lead to intestinal obstruction, which will require surgical intervention. This is most often observed in elderly and senile people, when the motor function of the intestine is reduced.

Foods containing little or no fiber

White bread

meat broth

Pastries, cakes

Fruit juice

Meat fish

Ice cream

Polished (white) rice

white flour

Vermicelli

Fat (vegetable, ghee, butter)

Foods rich in fiber

Cereals: Wheat (whole grain), oats, corn, barley, brown rice, millet.

Legumes and legumes: soybeans, beans, peas, sprouted legumes or legumes.

Vegetables: carrots, radishes, turnips, beets, cucumbers, cabbage, lettuce, spinach, potatoes (with skin), pumpkin.

Fruits: guava, apples, bananas, grapes, peaches, pears, dates, plums, strawberries, mangoes.

Ways to increase your fiber intake

1. Consume a serving of green salad mixed with sprouted beans before every main meal.

6. Fruits should be eaten with the skin, which contains the most fiber.

7. Potatoes should also be consumed with the skin on.

8. Limit white bread, other baked goods, and refined and prepared foods.

Lack of fiber in the diet

A diet with little or no fiber eventually leads to the development of the following diseases:

• chronic constipation
• colon cancer
• high blood cholesterol and hypertension
• obesity
• chronic hemorrhoids
• functional disorders of the colon

Fiber is an important component of any healthy diet. Fiber is found only in plant foods (grains, fruits and vegetables) and increases the mass of our food, allowing the digestive system to move the digested food more easily. Consuming enough fiber on a regular basis prevents constipation and certain types of cancer (colon and rectal cancer). However, for diseases such as diverticulitis and chronic diarrhea, the patient may be prescribed a diet low in fiber. In addition, some people suffer from fiber intolerance and too much fiber can lead to stomach discomfort and diarrhea. Follow a low-fiber diet prescribed by your doctor to ease your gastrointestinal upset and feel much better.

Steps

Avoid high fiber foods

Eat less fiber than the recommended amount. If fiber is bad for your health or causing some discomfort, you may want to start consuming less fiber than recommended for the average healthy person.

Minimize the amount of fiber in your meals and snacks. Fiber is found in a number of foods, including grains, fruits, vegetables, and legumes. Reducing the amount of fiber in foods and snacks will reduce your overall fiber intake and may help relieve gastrointestinal symptoms.

• Opt for low-fiber fruits or cut out the fibrous parts of fruits. For example, eat applesauce instead of the apple itself, as the peel contains a lot of fiber, or drink 200 ml of juice daily. Fruits that are low in fiber include: canned fruits, cooked fruits, and fruits without skins or skins.
• Opt for low-fiber vegetables or omit the fibrous parts of a vegetable. For example, peel potatoes or remove seeds from zucchini. Low-fiber vegetables include canned vegetables, cooked and very soft vegetables, seedless vegetables, and 100% vegetable juice.
• Opt for grains that are low in fiber. Avoid foods that are 100% whole grains as they are high in fiber. Examples of low-fiber grains are: white rice, white bread, semolina or rice cereal, and pasta.

1. Reduce your intake of insoluble fiber. There are two types of fiber - soluble and insoluble. Insoluble fiber is sometimes referred to as "tough food" because its main job is to speed up digestion.

2. Minimize your intake of fiber-rich foods. Many food companies are now adding fiber to various products to increase their intake. Fiber can be added to foods that usually contain very small amounts of it. You, in turn, should reduce the consumption of such products to a minimum. Examples of foods to avoid are:

   • Orange juice with pulp and added fiber
   • Artificial sweeteners with added fiber
   • Yoghurts with added fiber
   • Soy milk with added fiber
   • Granola or bread with added fiber (before adding extra fiber, these products have a low initial fiber content)

3. Stop consuming fiber supplements. There is a wide variety of nutritional supplements that can increase your overall fiber intake. But if fiber is detrimental to your health, you should stop taking such supplements.

   • Stop taking stool softeners and looseners that contain added fiber.
   • Do not take vitamins or fiber capsules.
   • Do not add crushed fiber or psyllium husks to food or drinks.

4. Make a meal plan. Making a plan will help you plan out all of your meals and snacks for the day and provide a general framework that you will stick to throughout the week.

   • Calculate how much fiber will be in each meal or snack, as well as your total fiber intake per day.
   • The meal plan will allow you to change meals, replace or eliminate foods so that you do not eat more fiber than you should.
   • Take the time to plan your meals and snacks throughout the week. Include in this plan all the foods and snacks that you normally eat every day. If necessary, make similar plans for the following weeks.

   Returning fiber to the diet

   1. Consult your doctor. Quite often, people start on a low-fiber diet for medical reasons. Before starting a high-fiber diet or returning to high-fiber foods, you should always consult your doctor.

      • Your doctor will give you specific deadlines for returning fiber foods, or tell you about restrictions on fiber intake.
      • Be sure to ask him about what types of fiber you can eat, how you should return the fiber to your area, and what the long-term prospects are for you.
      • Keep in mind that any time you add or take away a large amount of fiber, you are more likely to experience bowel changes such as bloating or constipation.