Summary: This article discusses the importance of periodically reducing fiber intake for:

• Digestive Rest: Constant high fiber intake can sometimes overwhelm the digestive system, leading to bloating or discomfort. Periodically reducing fiber gives your gut a chance to rest.
• Special Dietary Needs: If you experience digestive issues or are preparing for a medical procedure, low-fiber days can be necessary.
• Balance and Moderation: The Dao Life Lunar Calendar emphasizes the importance of balance. Just as there are high-fiber days, you should give your digestive system a break. Take a break from the constant load of fiber on some days.

Most people are encouraged to increase their fiber intake. However, there are times when it can be beneficial to reduce fiber consumption. Certain medical conditions like inflammatory bowel disease (IBD), diverticulitis, or post-gastrointestinal surgery may require low-fiber diets. A low-fiber diet helps reduce irritation and allows the digestive system to heal. The same is true for folks without digestive issues. Periodically resting the digestive system can benefit your overall health.

The Dao Life Lunar Calendar recognizes this need. It recommends 6 low fiber day a month on Lunar Days 5, 9, 12, 25 – 26, and 28. (not calendar days!) These low-fiber days allow the digestive system to rest and reset. This helps to maintain a balanced approach to overall gut health. Your gut health is responsible for “funding” your brain and endocrine system.

How Do I Eat on Low-Fiber Days?

Low-Fiber Foods

On low-fiber days, focus on foods that are gentle on your digestive system:

• Dairy Products: Milk, yogurt, cheese (avoid those with added fruit or seeds).
• Lean Proteins: Eggs, tender white meats (like chicken or turkey), fish.
• Cooked Vegetables: Carrots, zucchini (peeled), and well-cooked potatoes without skin.
• Fruits without Skins or Seeds: Bananas, melons (without the rind), canned peaches or pears.
• Alternative Breads:
  • Sourdough Bread: If made with refined flour, it’s low in fiber and gentle on the stomach. Offers probiotics and better nutrient absorption due to fermentation.
  • Potato Bread: Made with a blend of refined flour and potato starch, it’s soft and low in fiber.
  • Gluten-Free Bread (White Rice or Potato Flour Base): Many gluten-free breads are naturally low in fiber. They use rice flour or starches.
  • White Pita Bread: Small, portion-controlled, and lower in fiber than whole-wheat versions.
• Alternative Pastas:
  • Rice Noodles: Made from white rice, naturally gluten-free and low in fiber.
  • Cauliflower-Based Pasta: A low-fiber, gluten-free alternative.
  • Egg Noodles: Made with refined flour and eggs, they provide protein and are gentle on digestion.
  • Zucchini Noodles (Zoodles): Light and easy to digest, with minimal fiber.
  • Vegetable-Enriched Pasta: Great for those who want the look and slight nutrient boost of vegetables without a significant fiber increase.

Sample Low-Fiber Menu for a Day

Breakfast:

• Cream of Rice Cereal: A warm bowl of cream of rice made with whole milk, lightly sweetened with honey.
• Scrambled Eggs: Soft and fluffy scrambled eggs with sourdough or gluten free bread.

Snack:

• Plain Yogurt: A small serving of plain, unsweetened yogurt with a drizzle of maple syrup.

Lunch:

• Creamy Chicken Soup: Smooth, blended chicken soup with tender pieces of breast of chicken and cooked carrots.
• Potato Bread Roll: A soft roll dipped in herbal MCT oil.

Afternoon Snack:

• Cheese & Crackers: Mild herbal goat cheese paired with Gluten Free crackers.

Dinner:

• Baked Fish Fillet: A soft, tender fish fillet seasoned lightly with herbs and lemon.
• Mashed Potatoes: Creamy mashed potatoes made with cottage cheese. Yes, it’s good.
• Steamed Carrots: Soft, well-cooked carrots or zucchini without skins or seeds.

Choosing low fiber options on low fiber days can really help your metabolism, hormonal system and brain health. So much of our body chemistry is derived in the gut. Some days, your system needs a rest to finish processing. On the other days of the Lunar Calendar, we aim to consume the healthiest fiber. We ensure we get the right daily amounts, which is about 22g per day.

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Fiber Supplements: When and How to Use Them

While reducing fiber intake periodically can be beneficial, maintaining overall gut health is crucial. So, on non-low fiber days, we increase the intake of High Fiber foods. We also consider supplements when our food can’t provide enough fiber.

When considering fiber supplements, it’s really important to read labels. Many over the counter brands have cancer causing agents in them. For a supplement you might be taking on a regular basis, quality and clean ingredients are a must. Dao Life Lunar Calendar recommends natural soluble fiber – meaning it dissolves in water.*

Studies have shown that bulky psyllium husk supplements* and chicory root can cause gastrointestinal discomfort. They can cause bloating and even bowel obstruction in some individuals. These effects are particularly evident if not taken with adequate water.

Examples of Soluble Fiber:

• Ground Acacia or Hemp Seed: A gentle, soluble fiber that’s easy to digest. It can be added to smoothies, yogurt, or oatmeal.
• Low-Sugar Fiber Gummies: Choose gummies that are low in sugar and free of artificial sweeteners. They are a convenient way to add a small amount of fiber to your diet without overloading your digestive system. However, some gummies use chicory root or cornstarch which can be irritating to the digestive system. Check the labels.

Incorporating Low-Fiber Days with the Dao Life Lunar Calendar

By following the Dao Life Lunar Calendar, you can incorporate a few low-fiber days into your routine. This ensures your digestive system gets the variety and balance it needs. Whether you’re looking to give your gut a rest or treating a particular digestive issue. These days allow you to maintain balance in your gut. They also respect the natural rhythms of your body, especially those influenced by the moon phase.

Follow the wisdom of the ancient lunar calendar to guide your dietary practices. This helps keep your body in harmony with the world around you.

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*https://pubmed.ncbi.nlm.nih.gov/23545709/

*Reference: Bongers, M. E. J., van Wijk, M. P., Reitsma, J. B., & Benninga, M. A. (2007). “Psyllium fiber treatment in childhood constipation: a prospective, double-blind, randomized, placebo-controlled, crossover study.” Gut, 56(4), 471-475.

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