A low-fibre & low-residue diet can be your saving grace. May you have noticed you have gained a few pounds while on holiday, or want to take a hard break while still vacationing, these following recipes will hopefully be of great use and benefit for you. There is no worse feeling than having stomach pain or bowel problems while on holiday, suddenly not being able to enjoy everything that’s on offer. If you experience problems of such kind, it is recommended to give your belly and bowel rest. By heavily paying attention to what you feed yourself. And, how you digest it in the end.
This can be easily accomplished by a low fibre and low residue diet. Sure, more easily talked than done. At first, you might be baffled and unsure about what is considered better and what kind of foods should be avoided. To give you more than just a glimpse, I have added a few recipe ideas for a low-fibre & low-residue friendly diet below for you. No matter what you are eating, chewing the food properly is always recommended.
You might be also interested in the article about how to switch up your diet after you had too much food on holiday.
Pursuing a low-fibre & low-residue diet
Suggestions for a belly and bowel friendly Breakfast, based on a low-fibre & low-residue diet
Recommended Ingredients:
- Low-fat curd cheese/Quark, Greek Yoghurt, Kefir, Ricotta
- cottage cheese, parmesan cheese
- milk and milk beverages
- low-sugar fruits such as watermelon, blackberries, cranberries, apricot, clementines, coconut, peach, starfruit, papaya, grapefruit, lemon and lime (daily)
- fruits with higher sugar but still great nutrients (eat without skin or seeds): (ripe) banana, apples, pineapple, mango, cherries, grapes, nectarines, plums, pears, honeydew melon, (a few times a week)
- cucumber
- avocado
- Eggs
- Chia Seeds
- Ginger
- Honey
- Jam and Jelly (seedless)
- smooth peanut butter (avoid chunky peanut butter)
- waffles and all baked goods made with plain white flour (cookies, doughnuts, plain cheesecake,..)
Recipes:
- Chia Yoghurt with mixed seasonal low-sugar fruit
- plain Kefir Drink or homemade Kefir Shake with seasonal low-sugar fruit
- Greek Yoghurt with warm, slowly cooked red berries (without the added sugar!, seedless fruit only)
- White toast with seedless Raspberry Chia Jam
- crustless Quiche / Spanish tortilla with seasonal veggies and skinless potatoes
- crustless cheesecake with ricotta or curd cheese
- green smoothie with apple, banana, spinach and herbs (mint, basil,..)
- Raw power balls (chia seeds, grated nuts, dried fruits, whole nuts)
Suggestions for low-fibre & low-residue friendly Lunch & Dinner
Recommended Ingredients:
- white rice and barley
- regular noodles (absolutely no whole wheat pasta)
- bread made from white refined flour (bread, buns, bagels,…)
- waffles made from white flour
- rice Krispies
- Couscous
- skinless and seedless sieved tomato sauce (passata, tomato puree)
- Beetroot
- Ginger
- Spinach
- Broccoli
- cauliflower
- squash
- turnip
- carrots
- eggplant (skinless)
- Fennel
- Asparagus
- skinless cooked potato
- Tofu
- Salmon
- low-fat fish such as cod, flounder, tilapia and sole
- if prepared by baking, broiling, roasting or poaching: fish, poultry, lamb, beef, pork, veal, ham, rabbit, organ meats
- shrimp, lobster, crab (shellfish)
- Chicken or Turkey (poultry)
- tender meat
- low-fat un-highly processed sausages/cold cuts
- skinless hot dog wieners
- well pureed hummus
- canned fruits without seeds or skin
- Mild Spices and Herbs (basil, parsley, mint,… ), mustard, ketchup, vinegar
- ice cream (without fresh or dried fruit or nuts)
- pudding or custard
Recipes:
- Fennel-Orange Salad (with or without Arugula)
- Apple and Fennel Salad
- Apple, Celery and Cranberry Salad
- Apple, Arugula and Cheddar Salad with Nuts
- Arugula and Cherry Tomato Salad with Parmesan Cheese
- Bouillon soup with noodles
- (Fine) Semolina Soup
- Potato Soup
- Dairy-free mashed potatoes
- Barley soup with vegetables
- Carrot-ginger soup
- Clear vegetable broth
- Noodle soup with clear vegetable broth
- Rice Pudding, plain or with vanilla, chocolate, low-in-sugar-fruit/berries
- sweet or savoury Porridge / Congee – Chocolate Rice Porridge / Congee Bowl with herbs and fried egg
- Couscous with mixed Veggies and roasted beetroot
- lightly creamed spinach with a soft boiled egg or cooked salmon
- salmon with quinoa and cooked leafy greens
- Sauerkraut with cooked ham or Gnocchi/dumplings
- Potato celery soup with crostini (& smoked trout)
- Ricotta dumplings with basil and sieved tomato sauce
- steamed/grilled chicken fillet in balsamic sauce with grilled vegetables
- Piquant meat strudel with lean minced meat, pickles, tomatoes, lean ham and herbs
- oven-cooked lemon butter Salmon with creamed spinach
- Homemade spaetzle au gratin with pumpkin bits and pumpkin seeds
- Buckwheat blinis with herb curd (fat-free curd/cottage cheese/ricotta)
- Sweet oatmeal cookies (fine oatmeal, raisins), also with fruit puree or stewed fruit or vanilla sauce
- Oatmeal pancakes with curd and fruit topping
- Oriental lentil soup with pita bread (not too spicy, for your organs, even if you like it hot!)
- Polenta squares with sieved tomato-based ratatouille with vegetables and feta cheese
- Char on avocado beet salad
- “Nussnudeln” Nut noodle dumplings (with a dough made from curd cheese, grated walnuts and spelt)
- Couscous scrambled eggs with veggies
Suggestions for well tolerable Drinks
- drink: still water, kombucha, unsweetened tea, hot water with raw ginger and/or fresh peppermint leaves, sports drinks with electrolytes, wheat coffee, herbal tea, vegetable juices, milk
- avoid (or moderately consume): sparkling water, juices such as apple juice, coffee
- definitely avoid: alcoholic drinks, milkshakes, orange or pineapple juice, smoothies, fruit juices with pulp, caffeinated drinks such as Red Bull or Cola
Do you have your own go-to anti-inflammatory recipes for when your bowels and gut need a break? Share them in the comments below with everyone 🙂
