Here are 10 types of vegetables to include in a low-fiber diet.
1. Potatoes
Potatoes have a relatively low fiber content. A half cup of boiled potatoes without skin contains about 2.7 g of fiber.
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Sweet potatoes are similar to potatoes in terms of fiber, but may be higher in certain vitamins and minerals. A half cup of boiled sweet potatoes without skin contains about 3.8 g of dietary fiber.
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2. Asparagus
Asparagus is another great choice for those aiming for low fiber options. It also cooks to a soft consistency, increasing digestibility.
If you’re especially sensitive to fiber, opt for just the tops of asparagus spears — they will contain much less fiber than the lower stems. Peeling the stems will also lower their fiber content.
Half a cup of asparagus spears contains about 2 g of fiber.
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3. Squash
Both winter and summer squash varieties cook down easily and contain a lower amount of fiber.
Most types of winter squash, including acorn, butternut, and spaghetti usually offer around 3 g per half cup cooked.
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Summer squash, like zucchini and yellow crookneck squash, contain about 1.5 g per half cup.
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While it’s common to eat the skins and seeds of summer squash, you can remove them for even lower fiber content.
4. Spinach
Spinach is one of the few leafy greens you’ll see on this list, thanks to a mere 0.4 g of fiber in a full cup when raw.
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Cooked spinach is even easier to digest.
5. Tomatoes
Though technically a fruit, tomatoes function as a vegetable in most recipes.
One raw 85g roma tomato with the skin and seeds contains about .85 g of fiber — but it’s easy to remove the skin and seeds.
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6. Cucumber
Cucumber is also technically a fruit, with only 0.6 g of fiber per cup.
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Again, removing the skins and seeds is a way to make cucumbers easier to digest, since cucumbers typically aren’t cooked.
7. Carrots
One medium-size carrot contains about 1.74 g of fiber.
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They are easy to peel and cook, helping you avoid any fiber-related digestive issues.
8. Lettuce
Lettuce is another low-fiber leafy vegetable you can consume raw. One cup of romaine lettuce contains about 0.63 g of fiber.
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If you’re new to a low-fiber diet, choose fewer raw options, like lettuce. If you’re able to tolerate a small amount, you can increase portion sizes gradually.
9. Cold-Pressed Vegetable Juice
Fresh vegetable juices are a great way to get healthy nutrients without adding extra fiber.
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While most of the insoluble fiber is removed in the juicing process, some soluble fiber will remain. It can be easy to consume a large amount quickly, so use caution when adding vegetable juice to a low-fiber diet.
10. Canned Options
While some vegetables, like fresh green beans, are not optimal for a low-fiber lifestyle, canned or boiled ones are easier on your digestion.
Canned vegetables are already cooked, making them convenient for easy meal prep. But some may be higher in sodium, so look for lower sodium varieties or rinse them before cooking.
