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  • High Fibre vs Low Fibre Diet

    Fiber is a type of carbohydrate that cannot be digested by the body. Unlike other carbohydrates, such as sugars and starches, fiber consists of complex chains of sugar molecules that the human digestive enzymes cannot break down.

    Due to its indigestible nature, fiber passes through the digestive system relatively intact. It adds bulk to the stool and helps promote regular bowel movements, preventing or alleviating constipation. There are two main types of fiber: soluble fiber and insoluble fiber.

    Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It helps to slow down the absorption of sugars and regulate blood sugar levels. By doing so, it can contribute to managing hunger and preventing rapid spikes in blood sugar levels. Good sources of soluble fiber include oats, legumes, fruits, and vegetables.

    Insoluble fiber does not dissolve in water and adds bulk to the stool. It helps to promote regularity and prevent constipation. Insoluble fiber can be found in foods like whole grains, nuts, seeds, and the skin of fruits and vegetables.

    Both types of fiber have their own health benefits and are important for maintaining a healthy digestive system. It is generally recommended to consume an adequate amount of dietary fiber for optimal health, which can vary depending on age, sex, and individual needs.

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    <p>&nbsp;<a href="">Registered Dietitian</a> discusses a high-fibre vs. low-fibre diet.</p>

     Registered Dietitian discusses a high-fibre vs. low-fibre diet.

  • High Fibre vs Low Fibre Diet

     high fiber diet is usually really beneficial. It often helps to protect us against certain diseases like heart diseasestroke, and certain cancers, and usually does also help with our digestion.


    Dietary fiber can be classified into two main types: soluble fiber and insoluble fiber. Here's a breakdown of each type and some examples of foods that contain them:

    1. Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in the digestive tract. It can help regulate blood sugar levels and lower cholesterol levels. Foods high in soluble fiber include:

      • Oats and oat bran
      • Barley
      • Legumes (beans, lentils, chickpeas)
      • Apples
      • Citrus fruits (oranges, grapefruits)
      • Berries (strawberries, blueberries)
      • Psyllium husk
    2. Insoluble Fiber: Insoluble fiber does not dissolve in water and adds bulk to the stool, aiding in regular bowel movements and preventing constipation. It promotes healthy digestion. Foods high in insoluble fiber include:

      • Whole grains (wheat, brown rice, quinoa)
      • Bran (wheat bran, oat bran)
      • Nuts and seeds
      • Vegetables (carrots, celery, broccoli, dark leafy greens)
      • Fruit skins (apple peels, pear peels)
      • Cauliflower
      • Cabbage

    It's important to note that most foods contain a combination of both soluble and insoluble fiber, but the proportions may vary. A well-balanced diet should include a variety of fiber-rich foods to ensure you benefit from both types of fiber.

    A high fiber diet usually contains about 25 to 35 grams of fibre per day, meaning that you want to aim for high fiber foods at all of your meals and snacks throughout the day, including a diet of meals and snacks full of whole grains and a variety of different vegetables and fruits to get to this goal.

    On the other side of things, if you are experiencing problems with digestion, and if you have, for example, irritable bowel disease, where you have flare-ups, then you might actually benefit from a low fibre diet during certain phases.  Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Smart Food Now and exercise is also optominal for overall health. 

    If you think you will benefit from a low fiber diet, you want to aim for less than 10 grams of fiber per day. So it’s quite a switch from the high fiber diet.

    If you're on a low-fiber diet, there are several foods you can include that are low in fiber. Here are some examples:

    1. Refined grains: Opt for refined versions of grains such as white bread, white pasta, refined cereals, and crackers made from refined flour. These have lower fiber content compared to their whole grain counterparts.

    2. White rice: Choose white rice instead of brown rice, as it has less fiber. You can also try enriched white rice for added nutrients.

    3. Lean proteins: Include lean sources of protein in your diet, such as skinless poultry, fish, eggs, tofu, and low-fat dairy products. These are generally low in fiber.

    4. Cooked vegetables: While vegetables are nutritious, you can reduce their fiber content by cooking them thoroughly. Steaming or boiling vegetables can help make them more tender and lower in fiber. Avoid cruciferous vegetables like broccoli, Brussels sprouts, kale, and cabbage, as they tend to be higher in fiber.

    5. Canned fruits: Instead of raw fruits, choose canned fruits without skins or seeds. Applesauce and canned peaches or pears are examples of fruits that are lower in fiber.

    6. Fruit juices: Strained or pulp-free fruit juices can be consumed instead of eating whole fruits. However, keep in mind that fruit juices may contain less fiber and fewer nutrients compared to whole fruits.

    Remember, a low-fiber diet is typically recommended for specific medical conditions and should be followed under the guidance of a healthcare professional. It's important to ensure that you still receive adequate nutrition from other food groups while following a low-fiber diet.

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