Content

• Steps
• Advice
• Warning

Fiber is an essential ingredient in a healthy diet. Found only in plant foods (such as whole grains, fruits, and vegetables), fiber helps form masses and helps the transport of food in the digestive system. Regular and adequate intake of fiber helps prevent constipation and certain cancers such as colon cancer or colon cancer. However, people with diverticulosis or chronic diarrhea should adopt a low-fiber diet. Also, people who are sensitive to fiber will experience discomfort and diarrhea if they consume too much fiber. Following a diet low in fiber as recommended by your doctor can help relax your digestive tract and make you feel better.

Steps

Method 1 of 2: Avoid foods high in fiber

1. 

   
   
   Consume less than the recommended daily fiber content. If the fiber makes you feel uncomfortable and has an impact on your health, you should eat less than the average recommended for a healthy person.
   • The recommended total amount of fiber for women is 25 g and for men it is 38 g per day.
   • Keep track of the amount of fiber you consume each day. You can use the food diary app on your phone to easily calculate the correct fiber content each day.

2. 

   
   
   Minimize fiber in meals and snacks. Fiber is found in many foods such as whole grains, fruits, vegetables and legumes. Limiting fiber to a meal or snack can help cut down on the overall fiber content, thereby helping to reduce gastrointestinal symptoms.
   • Choose low-fiber fruits or eliminate the fibrous portion of the fruit. For example, eat apple sauce instead of whole apples because the peel is high in fiber; or drink 180 ml of pure juice per day. Canned fruit, cooked fruit and fruit without the peel are usually low in fiber.
   • Choose low-fiber vegetables or cut out the fibrous portion of the vegetables. For example, peeling potatoes or removing zucchini seeds. Low-fiber vegetables include canned vegetables, cooked vegetables, soft vegetables, seedless vegetables and whole vegetable juices.
   • Choose grains with a low fiber content.For example, avoid whole grains as these are high in fiber. Instead, choose low-fiber cereals like white rice, white bread, whipped cream, or regular rice or pasta ice cream.

3. 

   
   
   Limit insoluble fiber. There are 2 types of fiber, soluble and insoluble. Insoluble fiber is sometimes referred to as "indigestible" because its main function is to speed up the digestive process.
   • Insoluble fiber can over-irritate the intestines, which in turn can cause diarrhea in sensitive or chronic illnesses.
   • Insoluble fiber is commonly found in whole grains, vegetables, and wheat bran.
   • Soluble fiber can absorb water, facilitate bowel movements and help digestion process slowly. This is a milder fiber and is more suitable for some people.
   • While it can have negative side effects in some cases, insoluble fiber is essential in the diet and helps prevent constipation.

4. 

   Minimize fiber-fortified foods. Today, there are many companies that add fiber to a variety of foods to increase their fiber content. Fiber is often added to foods that contain little or no fiber, so people on a low-fiber diet should avoid these foods. High-fiber foods include:
   • Orange juice contains fruit flesh and is fortified with fiber
   • Fiber-fortified artificial sweeteners
   • Yogurt is fortified with fiber
   • Soy milk is fortified with fiber
   • Granola bars or fiber-fortified breads (prior to their fiber fortification, these foods were usually low in fiber).

5. 

   Stop using fiber supplements. There are many fiber supplements available to help replenish fiber in the body. However, people who are sensitive to fiber should stop taking these supplements immediately.
   • Stop using a stool softener or fiber-fortified laxative.
   • Stop using Gummy bear candies or fiber supplements.
   • Do not add fiber powder or psyllium husk to foods or drinks.

6. 

   Meal plan. Writing a meal plan can help you plan your meal and snack foods throughout the day, thus providing a framework for you to stick with throughout the week.
   • Calculate the fiber content at each meal and the total fiber content consumed per day.
   • Eating plan helps you to know how to change the type of food you eat, find alternatives so that you do not exceed your daily fiber intake.
   • Take some free time to plan what you eat for a week, including all the meals and snacks that you normally eat each day. Re-plan each week or as needed.
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Method 2 of 2: Add fiber back

1. 

   Consult your doctor. Often times, we eat a low-fiber diet because of illness. Therefore, you should always consult your doctor before increasing fiber intake or reapplying a high-fiber diet as before.
   • Your doctor will either provide a specific schedule for re-intake of high-fiber foods or set a limit on the total amount of fiber consumed.
   • Talk to your doctor about the right fiber for you, how to get fiber back into your diet, and your long-term fiber goals.
   • Note that whether you add more or reduce a large amount of fiber, you will experience changes in the stomach such as bloating and constipation.

2. 

   Get more fiber slowly. If you've been on a low-fiber diet for a while and want to replenish your fiber diet, take it slowly.
   • Increasing fiber intake quickly and suddenly will cause gastrointestinal upset with side effects such as bloating, gas, and cramps.

3. 

   Drink a lot of water. When increasing fiber consumption, it is very important to add plenty of water to the body. Fiber can absorb water, so you need to drink plenty of water to meet this absorption process. Drink plenty of water every time you increase your fiber intake. As you increase your fiber intake, you must increase your water intake as well.
   • The amount of water you need to drink each day will correlate with your body weight. For example, if you weigh 90 kg, you should drink 3 liters or 12.5 glasses of water per day. Drinking plenty of water helps the digestive system work continuously and prevents constipation. This will help your digestive system move and help prevent constipation.
   • Drink sugar-free and caffeine-free beverages. Water, flavored water, decaffeinated coffee and decaffeinated tea are the best options.
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Advice

• Try gradually reducing your fiber intake. Don't eat 5g of fiber one day and 35g of fiber the next. If the fiber content changes too quickly, you may experience stomach pain, bloating and other digestive symptoms.

Warning

• Limit fiber intake if you have a digestive disorder or have been recommended by your doctor. However, if you completely eliminate fiber from your diet, you may become constipated and increase your risk of disease.