Overview
About Low Fibre
Low fibre compatibility measures how an ingredient fits a low residue pattern, usually followed for a defined stretch, that leaves out skins, seeds, pips, nuts and whole grains.
In the data
What the grading picks up
- High in GOS, the fermentable fiber behind bean-related gas, bloating and cramping
- Kernel skins are insoluble fibre the body cannot break down, so seeing whole corn in your stool is normal and not a sign that anything is wrong
- The added bran raises the fermentable fiber, which can be harder on an IBS or SIBO-prone gut
Examples
A few ingredients either way
Grading
How we grade Low Fibre
Every ingredient in the database carries one grade for low fibre, and this page, the checker and the app all read that same grade. It describes the ingredient as it is usually eaten. Portion size and preparation move it.
Low Fibre is kept as a matter of degree. In the app, a borderline ingredient shows on the ingredient screen without counting against the day.
Practical
Following Low Fibre
- Peel fruit and vegetables and cook them soft.
- Choose refined bread, rice and pasta over their whole grain versions.
- Keep a detailed food and symptom diary to track your personal reactions
- Eliminate the suspected trigger completely for 2-4 weeks
- Reintroduce gradually to find your personal tolerance threshold
- Work with a healthcare provider or registered dietitian for guidance
- Remember that food sensitivities can change over time
Method
Test it with a diary
Most people find their own triggers by logging meals and symptoms for a few weeks and reading the result back. Three steps.
- 1Log every meal for a few weeks. Type it, say it out loud, or scan a barcode, and it lands as a list of ingredients.
- 2Rate how you feel through the day on whatever you are tracking, whether that is bloating, headaches, skin or sleep.
- 3Read the pattern back. Every ingredient you logged is scored against the days you felt worse, and the result ranks low fibre against everything else you eat.
Read next
Where to go next
Get started
Following Low Fibre?
Log what you eat and how you feel, and the app finds the pattern for you. Or look an ingredient up here first.