Food For Thought: High Fibre VS Low Fibre, Which Diet Suits Your Needs?

Who doesn’t want a healthy body, especially in a worldwide pandemic? From healthy gut to bowel function to overall digestion, fibre takes stock of many important bodily functions. Fibre can aid in weight management and can also be beneficial against metabolic disorders like diabetes, obesity or cardiovascular diseases. Fibre also helps in flushing out toxins or carcinogens from the body. It also aids in the growth of good microbiota in the gut. On the other hand, foods low in fibre can be beneficial against diseases that disturb bowel functioning. Low-fibre foods can help in providing rest to the digestive system and also can be beneficial for individuals undergoing bowel-related surgery. So, let’s learn how to add this much-needed nutrient to our daily diets with the help of an expert.

Nutritional Facts

High Fibre Foods
Foods (100g)	Energy (kcals)	Carbohydrate (gms)	Protein (gms)	Fat   (gms)	Soluble fibre (gms)	Insoluble fibre (gms)
Spinach	25	3.5	2	0.5	0.5	2
Pear	40	10.6	0.5	0.2	3.2	0.8
Almonds	583	18	21	51	0.8	11
Low Fibre Foods
Foods (100g)	Energy (kcals)	Carbohydrate (gms)	Protein (gms)	Fat   (gms)	Soluble fibre (gms)	Insoluble fibre (gms)
White bread	285	55	2.5	1	0	0
White rice	128	26	2.5	0.5	0	0.5
Red meat	215	0	25	10	0	0

What Are High Fibre Foods?

Fibre, also called roughage, is found in fruits, vegetables, whole grains, whole pulses, dried fruits, nuts and seeds. Fibre is not digested by the body and eases bowel movements. It also helps in flushing out toxins from the body.

There are two types of fibre:

1. Soluble Fibre: This type of fibre is easily dissolvable in water and helps in lowering cholesterol and blood pressure. It is found in pulpy fruits and other foods like barley, oats, nuts and beans.
2. Insoluble Fibre: This type of fibre is not soluble or dissolvable in water. It helps in providing bulk to stools and is beneficial in treating constipation. It is found in vegetables, whole grains, whole pulses and nuts.

What Are Low Fibre Foods?

A diet that is low in fibre does not help in creating stools. Foods low in fibre are provided for individuals who undergo bowel surgery, bowel-related diseases like Crohn’s disease, diverticulitis, and ulcerative colitis. Individuals suffering from diarrhoea can also follow a low-fibre diet for a short period of time. Some examples of low fibre foods include eggs, meat, milk products, fruit juices (without pulp), white bread, white rice and well-cooked vegetables or fruits (devoid of seeds or skin).

Benefits Of Consuming High Fibre Foods

Now that you know what are high and low fibre foods, let us look at the benefits of consuming high fibre foods.

1. Beneficial For Diabetics

Fibre helps in reducing blood glucose levels and also improves insulin sensitivity. Fibre slows the absorption of blood glucose because there is not a sudden surge in glucose levels.

2. Reduces Risk Of Cancer

Fibre has been shown to have a protective effect against pharynx, mouth and stomach cancers.

3. Beneficial Against Cardiovascular Diseases

Fibre helps in reducing bad cholesterol (LDL) levels and improving levels of HDL. Fibre can also help in reducing blood pressure and is protective against stroke and coronary heart diseases. It also reduces inflammation.

4. Aids In Weight Management

Fibre helps in providing satiety and reduces appetite. This helps in reducing food consumption and reduces weight.

Benefits Of Consuming Low Fibre Foods

Now that you know the benefits of consuming high fibre foods, let us look at the benefits of following a low fibre diet.

1. Beneficial In Individuals Suffering From Diarrhoea

Individuals who have difficulty controlling bowel movements are asked to switch to a low-fibre diet. This would slow down bowel movements and provide rest to an individual’s stomach.

2. Reduces Work Of The Digestive System

Consuming low fibre foods would help in reducing abdominal discomfort and reduce flare-ups associated with diseases like Crohn’s disease or ulcerative colitis.

Meal Plan For A Low Fibre Diet

Individuals on a low fibre diet can follow the following meal plan:

Breakfast: Upma / poha with fruit juice.

Lunch: White rice with tomato gravy and fish.

Snacks: Scrambled eggs with white bread along with milk.

Dinner: Kanji with potato gravy and carrot sabzi

Meal Plan For A High Fibre Diet

Individuals on a high fibre diet can follow the following meal plan:

Breakfast: Buckwheat oats chilla and mint chutney/ Dalia upma and a handful of nuts

Lunch: Vegetable pulao with cucumber raita

Snacks: Sprouts salad with banana, kiwi and apple smoothie

Dinner: Kidney bean and masoor gravy, matki sabzi with brown rice

4 Nutritional Recipes That Are Easy To Make

Now that you know about the benefits of high fibre and low fibre foods, let us look at some tasty low-fibre and high fibre recipes.

1. Rava Upma

This upma is easy to prepare and can be beneficial for individuals suffering from typhoid or diarrhoea. 

Cooking time:  20-25 mins

Nutritional values (1 serving approx)

Energy: 185 kcals

Carbohydrates: 26 gms

Protein: 3 gms

Fat: 5 gms

Ingredients:

• 1 cup of semolina (rava)
• 1 tsp of mustard seeds (rai)
• 1 tsp of urad dal
• Few curry leaves
• 1-2 chillies (slit)
• 1 medium onion (finely chopped)
• 1 tsp of lemon juice
• Few coriander leaves (for garnishing)
• Salt to taste
• Oil for cooking

Method:

1. In a kadhai, dry roast semolina and stir well. Keep it aside.
2. In another kadhai, heat oil. Add mustard seeds and let them crackle. Add chillies, urad dal and curry leaves.
   Tip: Want to know how to use curry leaves for hair growth ? Read this article for a detailed guide.
3. Add the chopped onions and saute till they turn transparent.
4. Now add the semolina. Add 2 cups of warm water along with salt and cover with a lid for 5 minutes.
5. Add the lemon juice. Mix well and cook for a minute.
6. Remove from the flame and garnish with coriander. Serve hot.

2. Chicken Soup

This hearty soup is easy to prepare. It is also excellent for individuals suffering from fever.

Cooking time:  20-25 mins

Nutritional values (1 serving approx)

Energy: 125 kcals

Carbohydrates: 3 gms

Protein: 18 gms

Fat: 8 gms

Ingredients:

• 100 gms raw chicken
• 2-3 garlic cloves
• 1 medium onion (finely chopped)
• ¼ cup of carrots (finely chopped)
• 2 tsp of basil leaves (tulsi)
• 2 tsp of thyme leaves (ajwain)
• Salt to taste
• 1 tsp of pepper
• 2 cups of water
• 1 cup of chicken broth

Method:

1. In a pot, add the chicken along with all the remaining ingredients.
2. Cover the pot and let it boil for a few minutes.
3. Once it starts boiling, lower the flame and let it simmer for a few minutes.
4. Remove the chicken from the pot and cut it into pieces. Add these pieces back into the pot. Serve hot.

3. Apricot Halwa

Apricot is a good source of fibre. This tasty recipe can also leave your kids licking your fingers.

Cooking time:  20-25 mins

Nutritional values (1 serving approx)

Energy: 165 kcals

Carbohydrates: 20 gms

Protein: 8 gms

Fat: 10 gms

Ingredients:

• 1 ½ cup apricots (deseeded)
• 1 tsp of cardamom powder (elaichi powder)
• Ghee to taste
• Sugar to taste
• 1 tbsp of almonds (chopped)
• 1 tbsp of cashews (chopped)
• 1 tbsp of raisins
• A pinch of saffron (optional)

Method:

1. Soak the apricots for an hour. 
2. After the apricots get soaked appropriately, in a blender, add them. Add a few tablespoons of water and blenderize them to a smooth puree.
3. Heat ghee in a kadhai. Pour the apricot puree along with sugar. Add the saffron strands along with cardamom powder. Mix well.
4. Stir for a few minutes. Add the nuts along with raisins and switch off the flame. Serve hot.

4. Mixed Sprouts Gravy

This delicious gravy is rich in fibre and could be consumed along with roti or rice.

Cooking time:  20-25 mins

Nutritional values (1 serving approx)

Energy: 130 kcals

Carbohydrates: 22 gms

Protein: 12 gms

Fat: 8 gms

Ingredients:

• 2 cups mixed sprouts
• 1 tsp of cumin seeds (jeera)
• ½ tsp of hing
• 1 medium onion (finely chopped)
• 1 medium tomato (finely chopped)
• 1 tsp of ginger-garlic paste
• 1 tsp of chilli powder
• 1 tsp of turmeric powder (haldi)
• 1 tbsp of coriander powder (dhaniya)
• 1 tsp garam masala
• Few coriander leaves (for garnishing)
• Oil for cooking
• Salt to taste

Method: 

1. Mash the sprouts in water. Place the pressure cooker on heat and add 2 ½ cups of water along with sprouts. Pressure cook for 5 whistles.
2. In a pan, heat oil. Add cumin seeds and let them crackle.
3. Add chopped onions and saute for a few minutes. 
4. Add chopped tomatoes and saute for a while. 
5. Add turmeric powder, chilli powder, coriander powder, garam masala and mix well.
6. Add the sprouts along with the water in which the sprouts were cooked. Add salt and mix well.
7. Cover the mixture with a lid and let it simmer for a few minutes.
8. Switch off the flame. Garnish with chopped coriander leaves and serve hot.

Key Takeaways

1. Removing peels from fruits can reduce the amount of fibre.
2. It is essential to consume fluids along with fibre. Fluids can help in improving digestion and soften stools.
3. Excess consumption of fibre can result in abdominal discomfort, bloating or gas formation. Do not consume more than 30-35 gms of fibre.
4. Individuals on a low fibre diet should read the labels of pre-packaged or processed foods and check for fibre content.
5. When individuals on a low fibre diet are ready to introduce fibre into their diets, it is essential to gradually introduce fibre into the diet.