Here are the top 10 low fiber foods that you can use as part of a healthy diet. Whether you’re on a special low-fiber diet or want to help balance out your intake of fiber, these foods can help.
Just because a food is low in fiber does not mean it’s unhealthy. Most adults will want to get their daily recommended fiber for the day for optimal health, but if you’re looking to avoid fiber because of a specific health condition, this list will show you which foods to go with.
Salmon is one of the healthiest foods around, and provides plenty of omega-3s, as well as protein. It doesn’t contain any fiber at all, but is full of vitamins and minerals that help the body in important ways.
The omega-3s in salmon will help curb excessive inflammation, and also work to help lower your cholesterol. You’ll even be working to improve your brain function when you eat salmon. The great part is you don’t have to eat a ton of salmon to get these benefits, it’s so nutrient dense that even a modest portion gives you plenty of what you need.
One nice feature of salmon is that almost any vegetable works well with it. This means you can pair it with asparagus or broccoli and have a healthy meal with a balanced amount of protein and fiber.
Healthy factor: Salmon is known for its whopping amount of omega-3s, but it also contains plenty of Vitamin C as well as B Vitamins so you’re getting an array of nutrients for overall health.
2. Chicken Breast
Chicken breast contains zero fiber, yet provides you with 21 grams of protein in a 100 gram serving. This same serving provides only 9 grams of fat, which is why you’ll often see chicken breast as a suggested food for weight loss and strength training diets.
The protein in chicken not only acts to keep you satiated, it helps to strengthen bones and protects against bone loss. And you may not have made the association, but chicken breast can actually help immune system thanks to the selenium it contains.
Chicken breast is one of the most popular main dishes, and it’s easy enough to make up a quick meal by adding a vegetable and a carbohydrate to a breast of chicken.
Healthy factor: Chicken breast is gram for gram one of the highest sources of protein. It’s also a good source of phosphorus, a mineral that helps your teeth and bones much like calcium does.
3. Greek Yogurt
Greek yogurt is a fiber-free food that can help you reach your goal of eating healthy. It has far more protein than regular yogurt, yet provides the same probiotic effect.
Probiotics have been all the rage in recent years, and the reason is that they can help with your digestion by providing friendly bacteria to your gut, the kind that help you digest foods properly. it’s best to get these from natural, whole food sources rather than supplements.
But the one thing that is most healthy about Greek yogurt is its higher protein content, which will help you feel full longer, as well as help add to your total protein intake for the day. Try substituting Greek yogurt for sour cream to get a similar flavor with a lot less fat and much more protein.
Healthy factor: Greek yogurt contains probiotic bacteria that help with your digestion, while providing more protein than ordinary yogurt.
Eggs are a non-fiber food, but are generally accepted as being a healthy food on most diet plans. But whether it’s a healthy food has been a hot topic of debate for decades.
Eggs received a lot of attention during the low-fat diet craze, and still today there is lingering sentiment over whether they are good for you. What can’t be denied is the high number of vitamins and minerals they contain, and the fact that humans have likely been eating eggs for many thousands of years.
Whether or not to eat the yolk is still argued, but really it boils down to what you’re trying to accomplish. Those looking to lose weight would most likely want to leave out the yolks, while those looking to get the most nutrients will want to eat the entire egg.
Healthy factor: Eggs are a rich source of protein and are sometimes fortified with omega-3.
Tofu has only a scant amount of fiber in it, which is strange because the soybeans it is derived from are made up of roughly 9% fiber. While it doesn’t retain much of the fiber, it does keep intact important nutrients that benefit the body in several ways.
The selenium tofu contains has been shown to have anti-cancer properties, and the calcium content will help with the symptoms of menopause. This same calcium helps keep bones strong and can ward off the onset of arthritis and prevent bone loss from osteoporosis.
Vegans and vegetarians have been using tofu for years as a way to get some of the benefits of eating meat, thanks to the protein in tofu, without the saturated fat and cholesterol that meat often comes with.
Healthy factor: Tofu makes a great meat replacement and is also a good source of calcium and other vitamins and minerals that can protect the body.
Shrimp are devoid of fiber, but are full of protein and can be used as part of a balanced diet of protein, carbohydrates, and healthy fats.
Shrimp contains plenty of selenium, which acts as an antioxidant in the body, helping to prevent free radical damage and keep you free from degenerative conditions like cancer and heart disease. Shrimp also contains respectable amounts of Vitamin D and Vitamin B-12, so you’ll be helping your body absorb more calcium and helping your brain work better, respectively.
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