Dietary fiber is the part of plant foods that is not broken down by the digestive enzymes in the intestinal tract. There are two types: soluble and insoluble. Insoluble fiber, found in whole grains, vegetables and beans, is the type that creates bulky stools. Soluble fiber, found in oat bran, fruits and vegetables, might help reduce cholesterol levels. Fiber is helpful for relieving hemorrhoids, constipation and diverticulosis. It also can help you lose weight, because many fiber-rich foods are filling and low in calories.
When Less is Required
Fiber promotes healthy bowel and digestive function, but it can be a source of discomfort for people with diverticulitis, Crohn's disease, ulcerative colitis or bowel inflammation. Your doctor might put you on a restricted fiber diet if you have surgery involving the bowel or digestive tract to reduce the amount of stool in your intestines and prevent blockage as you recover.
Recommended Daily Intake
Men 50 and younger should get at least 38 g of fiber, and those over 50 should get 30 g. Women 50 and younger should get 25 g, and those over 50 should get 21 g. The Northwestern Memorial Hospital recommends 10 to 15 g of fiber per day for those on a low-fiber diet. Many fruits and vegetables are rich in fiber, so you will need to avoid some fruits and vegetables or eat them cooked or canned rather than fresh.
Fruits
According to the Colorado State University Extension, removing the peel or skin from many fresh fruits lowers their fiber content because much of the fruit's fiber in the skin. Fruits low in fiber include a cup of cantaloupe at 1.4 g; a peach at 1.5 g, a small plum at 0.9 g, half a pink or red grapefruit at 2 g, half of a white grapefruit at 1.3 g, an apricot at 0.7 g, a nectarine at 2.3 g and a cup of pineapple at 2.2 g.
Vegetables
Cooked or canned vegetables also can contain less fiber. Like fruits, peeling vegetables lowers their fiber content. Vegetables low in fiber include a cup of canned beets at 2.9 g, a cup of raw broccoli at 2.3 g, a cup of raw cauliflower at 2.5 g, a cup of raw celery at 1.9 g, a cup of raw cabbage at 1.6 g, a cup of raw romaine lettuce at 1.2 g, a cup of iceberg lettuce at 0.7 g, a half of a baked potato at 2.3 g and a tomato at 1.5 g.
Vegetable and Fruit Juices
The fiber content of fruit and vegetable juices is primary in the pulp. Removing the pulp significantly reduces the fiber content, or you can opt for pulp-free fruit and vegetable juices.
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