Don’t believe all the constant talk about fiber these days. While ruffage is an important part of a healthy diet, sometimes to get back in balance the body needs low-residue foods—defined as foods that don’t leave much behind after you digest and eliminate them. Here, experts break down exactly what low-residue foods are, the occasions when it’s wise to eat them, and why they’re important.
What are low-residue foods?
Low-residue foods are foods that leave very little undigested material (or residue) in the gastrointestinal tract after digestion. “In practice, this means foods that are low in dietary fiber and low in components that increase stool bulk, such as skins, seeds, and tough plant structures,” explains nutritionist and author of The Fiber Formula Rhiannon Lambert.
Some examples of low-residue foods include:
- Refined grains: white bread, white rice, plain pasta, crackers
- Lean proteins: chicken, turkey, fish, eggs, tofu
- Dairy (if tolerated): milk, yogurt, cheese
- Cooked vegetables without skins or seeds: carrots, zucchini, peeled potatoes
- Ripe or canned fruits without skins or seeds: bananas, melon, applesauce
- Fats: butter, oils, smooth nut butters (in small, appropriate amounts)
Are low-residue foods and low-fiber foods the same thing?
Not exactly. “All low-residue diets are low in fiber, but not all low-fiber diets are low residue,” says April Morgan, head of nutrition at food-supplement and nutrition company Artah. Residue includes anything that reaches the colon undigested, which includes fiber but also connective tissue, lactose (for those who don’t digest it well), seeds, and other poorly absorbed components. A food could be low in fiber but still produce residue if it irritates the gut or isn’t well absorbed.
Why would you eat low-residue foods?
A low-residue diet is only recommended for the short term and under medical guidance. For those who can tolerate high-residue foods, the benefits of eating them are too numerous to leave out. However, for some people, at certain times, low-residue foods can help with:
- Acute digestive flare-ups.
- The period immediately after bowel surgery.
- The period before a colonoscopy or certain treatments.
- Significant bowel narrowing and the risk of blockage.
The reason low-residue diets are typically not recommended long term is that they can lack “fiber, prebiotics, and plant diversity that support gut microbiome health,” explains Morgan. For people without the conditions mentioned above, a low-residue diet can cause constipation, reduced microbiome diversity, increased risk of cardiovascular disease, and poor blood sugar regulation.
“Unless there is a medical reason, most people benefit from a varied, fiber-rich diet that supports normal gut function,” Morgan concludes.
Can low-residue foods help overall gut function?
Again, not really. While a popular concept online—abstaining from fibrous/high-residue foods to help your gut get ahead—it doesn’t translate in practice for people without a medical reason for doing so.
“In some acute situations, temporarily reducing fiber can calm symptoms and give the bowel a chance to settle,” explains registered nutritionist and host of the Gut 360 podcast Eli Brecher. “However, long-term motility and function are typically supported by adequate fiber, hydration, movement, and a diverse, plant-rich diet.”
Brecher says to think of a low-residue diet as a “short-term clinical tool,” rather than something that’ll optimize long-term gut health. “If you’re struggling with bloating or irregular bowel movements, the focus should be on identifying the root cause, such as stress, inadequate fiber diversity, poor meal timing, or underlying conditions—not just broadly cutting out fiber without guidance,” she cautions.