If a family member has digestion problems, fiber may be the enemy. Starting out the day avoiding fiber doesn't have to be a daily battle. All you need is a game plan that you can follow every day. After a while, you won't even have to think about intentionally creating a low-fiber breakfast; it will just come naturally.
Making a high-protein breakfast may seem like a no-brainer when it comes to eating a low-fiber breakfast since milk, meat and eggs don't contain fiber, but be cautious. Eating large amounts of protein can be bad for your health. Trans and saturated fats can lead to heart conditions and other health problems, so fill up on low-fat proteins and proteins that contain healthy monounsaturated fats like nuts. Check labels when eating nuts, though. Some contain high amounts of fiber.
In the "Additional Requirements for Nutrient Content Claims," the FDA defines high fiber as a food that contains at least 20 percent more of the daily value per the recommended serving. Since most cereals and breakfast bars don't meet this requirement, you're safe to enjoy a quick breakfast. To make sure your cereal or bars don't have too much fiber, look at the back and refer to the Nutrition Facts. Under dietary fiber there will be a percentage that refers to how much of your daily intake of fiber you will be getting by eating one serving. Keep the percentage under 10 percent to keep your breakfast low in fiber.
Juice is always a safe bet for a low-fiber side dish. While most fruits have decent amounts of fiber, fruit juice has very low fiber content since the fibrous elements of the plant are removed during juicing. For example, apple juice has no fiber content, and orange juice only has .1 gram of fiber. Even prune juice, which is usually known for its ability to treat constipation, only has .3 grams of fiber or only 1 percent of the recommended daily value.
While there is a wide range of foods that fall into the low-fiber category, some should be avoided. For instance, avoid high-fiber items such as oatmeal, processed cereals that contain added fiber, beans, whole grains and large amounts of fruits and vegetables. Removing the peels, seeds or husks of high-fiber items can lower the fiber content, which is a good option when faced with a meal prepared by someone else.
- "Flat Belly Diet"; Cynthia Sass; 2009
- "Additional Requirements for Nutrient Content Claims"; FDA; 2011
- The Calorie Counter: Calories in Apple Juice
- The Calorie Counter: Calories in Prune Juice
- The Calorie Counter: Calories in Orange Juice
- Colorado State University Extension; Dietary Fiber; J. Anderson, et al.; December 2010
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