A healthy diet includes a lot of fiber.Fiber adds bulk to our meals, allowing our GI system to move food easily.Adequate fiber intake can help prevent colon or rectal cancer.A low-fiber diet may be appropriate for some health conditions.Some people are sensitive to fiber and too much may cause problems.GI distress can be alleviated by following a low-fiber diet prescribed by your doctor.
Step 1: The recommended amount of fiber for daily consumption is less than that.
If fiber is making you uncomfortable or affecting your health, it may be a good idea to reduce your fiber intake.25 g of fiber a day is recommended for women.The recommended daily intake for men is 38 g.You should keep a record of how much fiber you eat.It's easy to use a food journal app to calculate fiber.
Step 2: Fiber can be reduced in meals and snacks.
A wide range of foods have fiber in them.It is possible to cut down on your overall consumption by limiting the fiber in your snack or meal.Lower fiber fruits can be removed.The skin of an apple has a lot of fiber, so if you want to eat apples, eat applesauce or drink juice.canned fruit, cooked fruit and fruit without the skin or peel are lower in fiber.Vegetables with lower fiber can be removed.Take the skin off a potato or remove the seeds from a zucchini.Vegetables that are lower in fiber include canned vegetables, vegetables without seeds, and vegetable juice.There are lower fiber grains to choose from.Whole grain foods are higher in fiber.White rice, white bread, cream of wheat, or plain pasta are lower in fiber.
Step 3: Limit the amount of insoluble fiber.
There are two types of fiber.The main function of insoluble fiber is to speed the process of digestion.Those who are susceptible or have a chronic health condition can be caused by insoluble fiber stimulating bowls more than desired.Whole grains, vegetables and wheat bran have insoluble fiber.Soluble fiber can absorb water and make stools easier to pass.This type of fiber may be appropriate for some people.In general, insoluble fiber is a good addition to your diet and can help prevent constipation.
Step 4: Decrease the amount of fiber-fortified foods.
Food companies are adding fiber to their foods to increase their fiber intake.Fiber may be added to foods that have little to no fiber and should be avoided by those with a low fiber diet.Orange juice with added fiber is an example of a food to limit.Adding fiber to artificial sweeteners.There are yogurts with added fiber.Adding fiber to soy milk.These may be lower in fiber before being processed with additional added fiber.
Step 5: Continue with fiber supplements.
People can increase their fiber intake with a variety of fiber supplements.If fiber is posing a problem for you or your health, these should be discontinued immediately.Don't use stool softeners or laxatives that have added fiber.Do not take oral supplements.Extra powdered fiber or psyllium husk should not be added to food or beverages.
Step 6: A meal plan is a must.
A meal plan can help you plan out all the meals and snacks you eat in a day and provide a framework for you to follow throughout the week.How much fiber you get in each meal and snack will be calculated.A meal plan will allow you to change things up so that you don't go over your fiber goal.It's a good idea to plan your meals and snacks for a week.You should include all your meals and snacks.As needed, repeat this exercise every week.
Step 7: Talk to your doctor.
A low-fiber diet can be used for medical reasons.It's a good idea to speak to your doctor before moving to a higher fiber diet.Your doctor will most likely give you a specific timetable for when you'll be able to eat some foods again.Ask what types of fiber are appropriate, how you should add fiber back to your diet, and what your long-term fiber goal should be.If you add or subtract large amounts of fiber, you are likely to experience changes in your stomach.
Step 8: Slowly, add fiber.
It's important to add in extra fiber slowly if you want to return to a higher fiber diet.GI distress can be caused by a quick increase in extra fiber.
Step 9: Drink lots of water.
It's important to be consuming adequate fluids as you increase your fiber intake.You need to drink enough fluids to cover the absorption of fiber.You need to increase your water intake as well.You can find the number of ounces of fluids you should drink by dividing your weight in half.If you weigh 200 lbs, you should drink 100 ounces of water or 12.5 glasses every day.This will help your system move.It's best to drink sugar-free and non-caffeinated fluids.Decaffeinated coffee and tea are good options.