10 Low Fiber Vegetables for Sensitive Stomachs

Aspherical practically each nook of the well being and wellness area is a reminder to extend your fiber consumption—this is smart, as most People aren’t getting practically sufficient. And the business has shortly 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 might 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 might 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 might must go for low fiber greens

To begin from the start, fiber is a sort of carbohydrate that may’t be totally digested by the physique. Due to this, fiber usually acts as “roughage” by the gastrointestinal (GI) tract, serving to to advertise digestion. Fiber additionally performs a lot of different helpful 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, often as a result of GI tract both present process some form of stress or not functioning correctly. Circumstances that will require a low-fiber weight-reduction plan can embrace long-term illnesses like irritable bowel syndrome (IBS), diverticulitis, or inflammatory bowel ailments (IBD) together with Crohn’s illness and ulcerative colitis. A low-fiber weight-reduction plan might also 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, negative effects of most cancers therapy, 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. Nevertheless, in most of the circumstances talked about above, this type of intestine activation could make issues worse. Normally when a healthcare skilled recommends a low-fiber weight-reduction plan, they sometimes need the person to eat not more than 10 grams of fiber per day (although this quantity can fluctuate). It is a important discount in comparison with the final day by day fiber suggestion of not less than 25 to 30 grams for the typical grownup.

So: Does this imply veggies are out?

On condition that greens are sometimes the meals we flip to spice up our fiber consumption, these on a low fiber weight-reduction plan 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 methods that may provide help 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 routinely 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 routinely 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

Other than the following pointers, 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 lots of can prepare dinner right down to be actually mushy.


Whereas potatoes are hardly thought of a vegetable in sure well being circles, these starchy favorites do certainly depend. Plus, they’re the right inclusion to a low fiber weight-reduction plan due to their comparatively low fiber content material. Actually, one medium white potato with out pores and skin comprises about two grams of fiber.

Candy potatoes measure up equally by way of fiber however will up the ante relating to vitamin and mineral content material. Whether or not you get pleasure from them mashed, roasted, scalloped, or hasselback fashion, you’ll want to peel your potatoes to attenuate the fiber content material as a lot as doable.


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 mushy consistency, rising its digestibility. When you’re particularly delicate to fiber, go for simply the tops of asparagus spears as they’ll comprise the least quantity of fiber in comparison with the extra woody stems. Nevertheless, peeling the stems will assist decrease the fiber content material right here as properly.


Each winter and summer time squash varieties earn a spot on this record as in addition they prepare dinner right down to a wonderfully mushy consistency whereas containing a decrease quantity of fiber. Most sorts of winter squash together with acorn, butternut, and spaghetti often 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 eat the skins and seeds of summer time squash particularly, you’ll want to take away them to decrease the fiber content material much more.


Popeye’s favourite veggie is likely one of the few leafy greens you’ll see on this record, due to 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 fashionable pasta, soup, and egg dish addition to assist your physique extra simply digest it.


Although technically a fruit, tomatoes are featured on this record 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 helpful and tremendous simple to do.


One other fruit on this record is cucumber with a mere 0.5 grams of fiber per half cup. As if we weren’t sounding like a damaged report already, positively take away the skins and seeds when having fun with this crunchy snack time favourite as it may possibly’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 shortly 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 record that may be consumed uncooked, due to the 0.5 grams of fiber present in half a cup. When you’re newly adopting a low-fiber weight-reduction plan, nevertheless, I might begin gradual with uncooked choices. Attempt small quantities at first and if that goes properly you possibly can cautiously improve the portion sizes from there.

Chilly-pressed vegetable juice

Recent, cold-pressed juices that you simply’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) can be eliminated within the juicing course of, a number of the soluble fiber will stay and might add up shortly when taking down a big bottle—so begin gradual right here as properly. I don’t typically suggest most of the veggie juices discovered at room temperature in grocery shops as they have an inclination to comprise secret elements like added sugar.

Canned Choices

Lastly, we’ve canned veggies, particularly inexperienced beans and carrots. Whereas contemporary inexperienced beans aren’t 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 aren’t solely handy, however already softened for straightforward meal prep. Nevertheless, a few of these choices can 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 should always actively be attempting to incorporate extra of in our day by day routine, it will also be a nutrient that a few of us might must be weary of. However a low fiber weight-reduction plan doesn’t imply it’s essential to forgo veggies utterly – simply that it’s essential to be savvy in your selections. With the data right here, you possibly can really feel extra outfitted to make smarter low-fiber selections the following time you peruse the produce aisle.

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