Fibre is the part of plant foods – like fruits, vegetables, legumes, and whole grains – that your body can’t fully digest.
It adds bulk to your poo and helps keep things moving through your digestive system.
Normally, it’s a good thing!
Most healthy adults are encouraged to eat between 25 to 30 grams of fibre a day. But in some situations, your gut actually needs a break, and that’s where a low-fibre diet comes in.
A low-fibre diet means cutting your daily fibre intake down to less than 10 to 15 grams.
This helps reduce the amount of work your bowel has to do, giving it time to rest and heal.
Your doctor might recommend it if you’re dealing with severe diarrhoea, diverticulitis, Crohn’s disease or colitis, or if you’ve had surgery or cancer treatment that affects your digestive system
So, what does eating low-fibre actually look like?
You’ll be focusing on foods that are easy to digest – things like white bread and rice, cornflakes and rice bubbles, lean meats, well-cooked vegetables and canned or stewed fruits. It might sound a little bland, but there are ways to keep your meals balanced and satisfying. Try to eat a variety from all food groups – grain foods (plain, white versions), vegetables and fruits (without skins or seeds), and protein foods (meat, fish, poultry, eggs, tofu) – at each meal.
There are a few golden rules to follow:
• Chew your food well, eat slowly, and avoid anything tough or hard to digest like nuts, seeds, corn, dried fruit, or wholegrain products.
• Peel and deseed fruits and vegetables.
• Prepare all food so it is tender; poaching, simmering, or steaming are good cooking methods for this.
• Try to steer clear of fatty, fried or spicy foods, and reduce caffeine and alcohol intake.
• Spread your meals evenly across the day and keep your portions smaller; you might be better with 5 – 6 smaller meals instead of 3 larger meals a day.
Now, a low-fibre diet isn’t forever. It’s a short-term plan to help your gut heal.
Once your symptoms start to settle, you can slowly bring fibre back into your meals. It’s best to do this slowly by introducing a small portion of one high fibre food per day. This is help prevent uncomfortable side effects.
You might start by leaving skins on fruit and vegetables in different meals and snacks, or switch from white bread to brown bread, or swap cornflakes for oats. And don’t forget to drink plenty of fluids – water, milk, and even soups all count.
The key is to listen to your body. If something doesn’t sit right, give it a break and try again later.
And if you’re unsure about anything, talk to your doctor, nutritionist or dietitian. You’re not alone on this journey!