Written by James McIntosh
Reviewed by Sammie Gill
If you’re following a low-fibre diet temporarily, some great options are ripe bananas, potatoes and Greek yoghurt.
Fibre is a type of carbohydrate that’s important for your gut health. It supports your gut microbiome: the community of microbes that live in your gut.
Your doctor might recommend eating less fibre for a short time if a health condition is affecting your gut. This might be a flare-up of Crohn’s disease or ulcerative colitis, for example.
It’s important to only follow a low-fibre diet if a doctor or dietitian recommends it.
In this article, we’ll look at some of the healthiest low-fibre foods. We’ll also explore other options if you’d prefer something different.
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1. Bananas
Plant foods are often rich in fibre, but bananas work really well in a low-fibre diet. A single ripe banana contains 1.96 grams of fibre.
What helps keep the fibre content lower in bananas? We don’t typically eat their skins, and their seeds are very small. Skins and seeds tend to contain most of the fibre in fruits and vegetables.
Bananas are still a good source of important nutrients, such as potassium.
Many low-fibre foods are also low in nutritional value, so making room for foods like bananas can really help when you’re following this diet.
Bananas work well in milky smoothies or sandwiches with white bread.
When choosing bananas, the riper the better. They’ll be softer to eat, which is kinder on your gut.
Still, it’s important not to go overboard. While bananas have less fibre than many other fruits, eating too many will raise your intake of fibre.
If bananas aren’t your thing, go for other soft, fleshy fruits without the skin, seeds or stalks.
You can also try:
- avocados
- mangos
- melon
2. Apples
Apples can be good in a low-fibre diet – with a few reservations.
As we’ve mentioned, the skin, seeds and stalks of fruits and vegetables are rich in fibre. So, remove the apple’s skin and core, and enjoy the flesh of the fruit.
One medium apple without its skin contains 2.09 g of fibre.
Apples are an especially good choice when you’ve cooked them. This softens the flesh, making it easier on your gut.
Stewed apple is a tasty accompaniment to other low-fibre foods, such as yoghurt (more on this later).
You can also try:
- pears
- plums
- peaches
3. Potatoes
Potatoes are also low in fibre, once you’ve removed their skins.
A 100-g serving of potato without the skin contains 1.8 g of fibre.
Potatoes are a great option because they’re so versatile, which can be handy when you’re on a restrictive diet.
As with other plant foods, the softer the better. It’s best to use methods such as baking or boiling and mashing.
Sweet potatoes (again without the skin) are a good alternative. While they contain slightly more fibre, with 2.5 g per 100 g, they also have higher levels of other nutrients.
For extra nutrition, try mashing potatoes together with another root vegetable.
You can also try:
- swede
- carrot
- parsnip
4. Cucumbers
Salads can be tricky to include in a low-fibre diet, but you’ve still got options. If you prepare them right, cucumbers offer some crunch without adding too much fibre.
As ever, the key is to remove the skin, leaving just the watery flesh.
Salads are a useful source of nutrients, and you can make any salad more flavourful with a dressing, such as olive oil and balsamic vinegar or honey and mustard. You might also enjoy cucumber sticks or slices with a smooth hummus dip.
One cup of sliced, peeled cucumber (around 119 g) contains 0.83 g of fibre.
When you’re on a low-fibre diet, cucumber is a bit easier to prepare than other salad staples. Removing a tomato’s skin and seeds is certainly more fiddly but it’s an option.
You can also try:
- lettuce
- courgette
- beetroot
5. Corn or rice cereal
If you’re looking for a low-fibre way to start your day, choose a cereal that’s corn- or rice-based.
A single serving of corn flakes (30 g) contains 1.05 g of fibre, while a similar portion of puffed rice cereal contains roughly 0.5 g of fibre.
Steer clear of oat- or wheat-based cereals, as these contain much more fibre.
You’ll also want milk that’s low in fibre. If you tend to go for plant varieties, avoid oat milk. It has more fibre than other options, such as soy or almond milks.
You can also try:
- plain cream crackers
- rice cakes
- rice crackers
6. White bread
White bread is a great carb option for a low-fibre diet. This includes pitta and naan breads made with refined white flour.
The flour’s refining is what makes these breads low in fibre. The refining process removes the bran and germ of the wheat – the components with the most fibre.
One slice of white bread typically contains 0.5 to 1.0 g of fibre.
Of course, toast is a nice breakfast option, while sandwiches make quick, convenient lunches.
When you’re looking at other wheat products, opt for white versions. They contain refined flour and are thus lowest in fibre.
You can also try:
- white pasta
- white rice
- crumpets
7. Smooth fruit juice
Fruit juice can be part of a low-fibre diet – but it needs to be smooth because pulp raises the fibre content.
Smooth orange juice, for instance, contains little or no fibre, compared with freshly squeezed orange juice.
One small glass of juice (around 150 millilitres) counts as one of your five a day.
However, fruit juice is high in sugar. And the sugar in lower-fibre drinks and foods gets into your bloodstream quickly. So, be mindful of how much you’re drinking.
The healthiest drink is, of course, water, which has no fibre or sugar. If you’re not a fan of plain water, you could infuse it with a bit of fruit or mix in some smooth juice or cordial.
You can also try:
- milk
- tea
- coffee
8. Smooth peanut butter
We’ve mentioned bread, but what to put on it? Smooth peanut butter is a winner, thank to its protein and fat contents.
Two tablespoons (around 32 g) of smooth peanut butter has 1.6 g of fibre. It’s important to go for the smooth type, as crunchy peanut butter contains a lot more fibre.
The same amount of smooth peanut butter also contains 7.1 g of protein and 16.4 g of fat.
Protein and fat can make your meal more filling and limit the speed at which sugar reaches your bloodstream.
This is particularly useful when you’re on a low-fibre diet, as many low-fibre foods have sugars that are quick to absorb.
Other spreads and condiments can be low in fibre. Always go for smooth varieties that don’t contain seeds or peel.
You can also try:
- jam
- marmalade
- Marmite
9. Greek yoghurt
Many dairy products work well in a low-fibre diet. Plain, smooth Greek yoghurt is one option that you can have at breakfast, lunch and dinner, or even as a snack.
There’s little or no fibre in Greek yoghurt, but it offers plenty of other nutritional benefits. In 100 g, you’ll find 8.78 g of protein and 4.39 g of fat, so it’ll fill you up in a healthy way.
On top of this, some yoghurts contain live microbes. On the label, it might say ‘live cultures.’ These yoghurts contain microbes that support your gut microbiome and offer health benefits.
Plain regular yoghurt is usually less expensive than Greek yoghurt. Though it’s lower in protein, it’s still a good option for a low-fibre diet.
If you’re following a plant-based diet, soy yoghurt is also low in fibre.
You can also try:
- cheese
- eggs
- kefir
10. Chicken
If you eat meat, options like chicken can be a useful addition to a low-fibre diet.
In 100 g of chicken breast, you’ll find zero fibre but 22.5 g of protein and 1.93 g of fat.
It’s generally best to go for lean meats and poultry. Eating too much red or processed meat can raise your risk of health issues, such as bowel cancer and high blood pressure.
If you have a plant-based diet, many of the best protein sources are rich in fibre, but tofu is a good option. You’ll find just 0.2 g of fibre in 100 g of this soybean curd.
You can also try:
- turkey
- lean cuts of beef
- fish
Summary
A low-fibre diet can seem tricky and restrictive. But plenty of low-fibre foods can see you through until your symptoms improve.
When you’re shopping or planning a meal, look for foods that contain less than 3 g of fibre per 100 g.
Some researchers have also suggested that a low-fibre diet means eating no more than 10 g of fibre a day.
If a doctor has recommended this diet, you can learn more about how to use these foods by checking out our article on low-fibre diets.
And if you’re worried about your nutrition whilst you’re eating low-fibre foods, your doctor or dietitian should be able to help.
To learn more about fibre and other gut health topics, visit Symprove’s Gut Hub.
Sources
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Low fibre/low residue diet advice. (2022). Link.
Low-residue and low-fiber diets in gastrointestinal disease management. Advances in Nutrition. (2015). Link.
Meat in your diet. (2024). Link.
