10 Low Fiber Greens for Delicate Stomachs


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Aspherical practically each nook of the well being and wellness house is a reminder to extend your fiber consumption—this is sensible, as most Individuals aren’t getting practically sufficient. And the trade has rapidly sprung into motion to assist meet this demand with an entire slew of high-fiber meals merchandise.

Whereas fiber is a brilliant wholesome selection for many people, there are some people who could must keep away from high-fiber meals for one purpose or one other. However does this imply these individuals can’t get pleasure from greens anymore? Completely not.

Forward: Why some people could must go for a low fiber life-style in addition to what low fiber greens they will embrace—as a result of, sure, they will nonetheless get pleasure from scrumptious vegetable-forward dishes.

Why some people could must go for low fiber greens

To begin from the start, fiber is a kind of carbohydrate that may’t be totally digested by the physique. Due to this, fiber typically acts as “roughage” by means of the gastrointestinal (GI) tract, serving to to advertise digestion. Fiber additionally performs quite a lot of different useful roles within the physique, together with feeding our intestine microbiome flora, serving to to decrease levels of cholesterol, and regulating blood sugar ranges.

However there are some situations the place fiber truly does extra hurt than good, normally as a result of GI tract both present process some type of stress or not functioning correctly. Situations which will require a low-fiber eating regimen can embody long-term illnesses like irritable bowel syndrome (IBS), diverticulitis, or inflammatory bowel illnesses (IBD) together with Crohn’s illness and ulcerative colitis. A low-fiber eating regimen may be wanted for short-term acute conditions like a nasty bout of the abdomen bug, meals poisoning, surgical procedure involving the GI tract, GI-related cancers, uncomfortable side effects of most cancers remedy, or prepping for a GI process like a colonoscopy.

This fashion of consuming helps to successfully give the intestine a relaxation as one of many results of fiber (that many individuals are sometimes after) is that it stimulates and “works” the GI tract, serving to to maneuver meals and waste by means of. Nonetheless, in lots of the circumstances talked about above, this sort of intestine activation could make issues worse. Normally when a healthcare skilled recommends a low-fiber eating regimen, they sometimes need the person to devour not more than 10 grams of fiber per day (although this quantity can differ). This can be a vital discount in comparison with the final each day fiber advice of not less than 25 to 30 grams for the typical grownup.

So: Does this imply veggies are out?

Provided that greens are sometimes the meals we flip to spice up our fiber consumption, these on a low fiber eating regimen might imagine they will by no means get pleasure from a leafy inexperienced once more. However that is removed from the reality! There are such a lot of choices and cooking strategies that may make it easier to proceed to get pleasure from veggies.

Once we take into consideration the place fiber is concentrated in each fruit and veggies, oftentimes it’s within the skins and seeds—so eradicating these will mechanically decrease fiber content material. Additionally, cooking begins to interrupt down the cell partitions of veggies, easing the digestive load in your physique. Storage strategies that yield a softer completed product, like canning and freezing, may even have this impact.

Once we take into consideration the place fiber is concentrated in each fruit and veggies, oftentimes it’s within the skins and seeds—so eradicating these will mechanically decrease fiber content material. Additionally, cooking begins to interrupt down the cell partitions of veggies, easing the digestive load in your physique.

10 low fiber greens for delicate stomachs

Apart from the following tips, there are veggies which are additionally decrease in fiber in comparison with the remainder. Most of those have lower than three grams of fiber per serving and plenty of can prepare dinner right down to be actually delicate.


Whereas potatoes are hardly thought of a vegetable in sure well being circles, these starchy favorites do certainly rely. Plus, they’re the right inclusion to a low fiber eating regimen because of their comparatively low fiber content material. The truth is, one medium white potato with out pores and skin comprises about two grams of fiber.

Candy potatoes measure up equally when it comes to fiber however will up the ante in the case of vitamin and mineral content material. Whether or not you get pleasure from them mashed, roasted, scalloped, or hasselback model, make sure to peel your potatoes to attenuate the fiber content material as a lot as attainable.


A spring-time staple, asparagus is one other nice selection when aiming for low fiber choices. This isn’t solely as a result of 1.5 grams of fiber present in half a cup, however asparagus additionally cooks to a delicate consistency, growing its digestibility. If you happen to’re particularly delicate to fiber, go for simply the tops of asparagus spears as they are going to comprise the least quantity of fiber in comparison with the extra woody stems. Nonetheless, peeling the stems will assist decrease the fiber content material right here as effectively.


Each winter and summer time squash varieties earn a spot on this checklist as in addition they prepare dinner right down to a superbly mushy consistency whereas containing a decrease quantity of fiber. Most sorts of winter squash together with acorn, butternut, and spaghetti normally supply round three grams per half cup cooked. Whereas zucchini and yellow crookneck squash comprise about two grams in the identical quantity. And whereas it’s commonplace to devour the skins and seeds of summer time squash particularly, make sure to take away them to decrease the fiber content material much more.


Popeye’s favourite veggie is without doubt one of the few leafy greens you’ll see on this checklist, because of the mere 0.8 grams present in half a cup uncooked. Regardless of being so low in fiber, it’s nonetheless a good suggestion to prepare dinner this in style pasta, soup, and egg dish addition to assist your physique extra simply digest it.


Although technically a fruit, tomatoes are featured on this checklist as they’re successfully utilized as a veggie in most recipes. One uncooked medium tomato comprises about one gram of fiber and that’s with out the pores and skin and seeds eliminated—although, once more doing so is really useful and tremendous straightforward to do.


One other fruit on this checklist is cucumber with a mere 0.5 grams of fiber per half cup. As if we weren’t sounding like a damaged document already, undoubtedly take away the skins and seeds when having fun with this crunchy snack time favourite as it could’t be cooked.


One other nice low-fiber snackable veggie is carrot. In a single medium-sized carrot you’ll discover about two grams of fiber. Peeled and cooked carrots can rapidly flip right into a scrumptious riff on mashed potatoes whereas additionally serving to you to keep away from any fiber-related tummy troubles.


Alongside cukes, lettuce is the opposite veggie discovered on this checklist that may be consumed uncooked, because of the 0.5 grams of fiber present in half a cup. If you happen to’re newly adopting a low-fiber eating regimen, nevertheless, I’d begin sluggish with uncooked choices. Attempt small quantities at first and if that goes effectively you possibly can cautiously enhance the portion sizes from there.

Chilly-pressed vegetable juice

Contemporary, cold-pressed juices that you just’d discover from a juice bar or well being meals retailer are additionally an effective way to get your greens in with out the massive fiber load. Although, whereas a lot of the roughage (insoluble fiber) will probably be eliminated within the juicing course of, a number of the soluble fiber will stay and might add up rapidly when taking down a big bottle—so begin sluggish right here as effectively. I don’t usually advocate lots of the veggie juices discovered at room temperature in grocery shops as they have a tendency to comprise secret substances like added sugar.

Canned Choices

Lastly, we now have canned veggies, particularly inexperienced beans and carrots. Whereas recent inexperienced beans usually are not optimum for a low fiber life-style, canned or boiled ones are—sometimes providing about two grams of fiber per half a cup. Canned inexperienced beans and carrots usually are not solely handy, however already softened for straightforward meal prep. Nonetheless, a few of these choices will probably be larger in sodium, so if that’s a priority, both search for decrease sodium varieties or just give them a rinse previous to cooking.

Whereas for many of us fiber is a good factor that we must always actively be making an attempt to incorporate extra of in our each day routine, it can be a nutrient that a few of us could should be weary of. However a low fiber eating regimen doesn’t imply you should forgo veggies fully – simply that you should be savvy in your selections. With the data right here, you possibly can really feel extra geared up to make smarter low-fiber selections the subsequent time you peruse the produce aisle.


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