How to Start the Low GI Diet

The glycemic index, or GI, of a food refers to a value assigned based on the increase of a person's blood sugar levels as a result of having eaten that food. The low GI diet operates on the premise that foods that have a GI of 55 or less leave you feeling fuller for longer periods of time, resulting in a lower intake of calories. Follow this menu plan as you start your low GI diet, changing and adapting it as you learn about the different low GI food choices.

Instructions

1

Have bran cereal topped with slices of peach and strawberry--two low GI fruits--for breakfast. Ideally, you should eat your cereal with skim milk, but have other milk at the beginning of the diet if you must.

2

Prepare a salad consisting of any combination of raw vegetables, all of which fall into the low GI category, for lunch. Alternatively, eat a soup consisting of low GI legumes such as lentils or barley. For some, a mid-day combination of both salad and soup is the trick to feeling full.

3

Include a lean meat or fish fillet in your dinner, ideally with a side of raw vegetables. However, it is understandable if at the beginning you will crave high or medium GI foods such as white rice, mashed potatoes and white bread. Have these items as side dishes that you gradually begin to cut out of your diet with each new day. Restrict portions of high GI foods to the size of your palm.

4

Eat hummus, whose GI is a mere six, on a whole wheat pita when you are craving a midday snack. A second snack can include a mix of peanuts, walnuts and cashews or a small serving of plain yogurt along with a plum or a handful of fresh cherries.

5

Choose beverages low in caffeine and sugar such as water, unsweetened fruit juice and decaffeinated coffee or tea.

6

Ease into making low GI desserts a part of your everyday menu. Begin by eating a smaller amount of your favorite dessert than you usually would, for example half of a doughnut or candy bar. Reduce these portions as time goes on, supplementing them with a serving of fresh fruit. Your body will soon learn to satisfy its sweet tooth with the sugars found in fruits.

7

Follow this low GI menu for the first several days of dieting. As you go along, experiment with low GI choices and recipes (see Resources) to establish an eating routine that suits your tastes, without leaving you feeling unsatisfied.

A List of Foods Low in Fiber

Gastrointestinal problems, like diverticulitis, can create a need for low-fiber diets. A low daily intake of fiber means 20 grams or less of fiber intake per day. This diet is not recommended for long periods of time, since it can lead to other gastrointestinal disorders.

Grains

A good rule of thumb is to stick to enriched white flour and avoid whole grains. Try white bread, bagels, English muffins, plain cereals, white rice, refined pasta, arrowroot cookies, and tea biscuits.

Fruits and Vegetables

Peel the skin off fruits and vegetables before cooking or serving. Low sources of fiber include mushrooms, beets, green beans, carrots, eggplant, peppers, squash, and zucchini. Avoid dried fruits, raisins, and berries. Stick to applesauce, apricots, bananas, grapes, melons, and clear juices.

Meats

Most meats are acceptable; just be sure to cook them until they are tender. Eggs are a good low-fiber, high-protein alternative.

Dairy

Most dairy products are low in fiber, but avoid yogurt or cheese containing seeds. Use sparingly, since milk can cause constipation and other digestive problems.

Desserts

Keep it plain, including pudding, custard, gelatin, sherbet, tapioca, cake, and cookies.

Miscellaneous Foods

Acceptable fats are butter, margarine, cooking oils, mayonnaise, and cream. Avoid spicy foods, but most toppings are low in fiber and don't cause a problem. Enjoy mustard, ketchup, sugar, salt, pepper, jelly, honey, and syrup.

Foods to Avoid When on a Low-Oxalate Diet

Oxalates are compounds produced by plants to protect them from insects and diseases. In small amounts, oxalates help the human body manage calcium. But in large amounts, they can crystallize, causing problems such as kidney stones, gout and arthritis. Since oxalates are naturally occurring in many foods, careful attention to diet is necessary to prevent or treat these problems.

Fruits

Many fruits have high oxalate contents and should be avoided. Among them are berries (such as blackberries and raspberries), currants, figs, kiwi, oranges, papayas and starfruit. While lemon and lime juices do not contain high levels of oxalates, their peels do, and so baked goods, beverages and other products that might contain citrus zest or oil as well as juice.

Fruits high in oxalate can be replaced by fruits low in oxalates, such as apples, apricots, avocados, grapes, melon, peaches, pineapple and plums. Try grapes frozen for a snack, or make an apple salad with coconut (replacing high-oxalate walnuts) and yogurt dressing.

Vegetables

Beets, broccoli, carrots, celery, okra, olives, potatoes, spinach and other dark leafy greens and tomatoes are all high in oxalates. This may seem very limiting at first, but there are other vegetables at your disposal. Red bell pepper, cauliflower, cucumber, green peas, cabbage, acorn squash, onions, pumpkin, asparagus and zucchini are all low in oxalates.

In addition, the oxalate content of some vegetables changes depending on how they are prepared. Tomatoes have a high oxalate content when cooked and canned, but lower oxalate content when fresh. Cauliflower's oxalate content can be lowered even more by boiling it. Broccoli has a high oxalate content when steamed, but is fine to eat fresh. Carrots should not be steamed or eaten raw, rather boiled, for a lower oxalate content.

Meats and Protein

Most meats and dairy products contain very low concentrations of oxalates. Beans and nuts, on the other hand, have high concentrations of oxalates (with the exception of coconut, black-eyed peas and yellow split peas). Green split peas, mung beans, chick peas, and tofu (made from soybeans) have lower concentrations of oxalates than most legumes. They still should be eliminated in the early stages of a low-oxalate diet, but they can be reintroduced slowly.

Grains

Corn, barley, rice, wheat, rye and millet all contain low amounts of oxalates. The concentration of oxalates in different types and brands of pasta varies. Wheat should be avoided in the early stages of a low-oxalate diet, but different types of wheat product can be introduced slowly, depending on the body's reaction.

List of Foods for Low Glycemic Diet

Low glycemic or "low GI" diets include foods with a low glycemic index. The glycemic index goes from 0 to 100 and refers to how eating a food will affect blood sugar. A food with a low glycemic index raises blood sugar levels relatively little. Positive effects of low GI diets include weight loss, reduced risk of heart disease and healthy management of diabetes. As a rule of thumb, proteins and vegetables are low GI, whereas many carbohydrates have high glycemic levels.

Cereals, Grains and Starches

As carbohydrates typically have high glycemic index levels, it's important to consult with a GI list regarding all cereals, grains and starches. Bakery products normally have high GI. However, multi-grain or whole grain breads have low GI's of 48 and 50, respectively. For breakfast, All-Bran cereal has a GI of 42 and non-instant porridge is 49. Many grains have low GIs, with pearl barley extremely low at 25, rye 34, wheat kernels 41, instant rice 46 and parboiled rice 48 and cracked barley 50. Pasta is relatively low, with protein enriched spaghetti at 27, fettuccine 32, vermicelli 35 and whole wheat pasta 37. Regular white spaghetti is 41, and macaroni is 45. Meat-filled ravioli has an index of 39.

Fruits and Vegetables

Fruits run the GI gamut, from cherries at 22 to dates at 103. Low GI options include cherries, grapefruit, prunes and apricots, all 30 and below. Between 30 and 45 are apples, fresh or canned peaches (in juice), fresh or canned pears (in juice), plums, strawberries, and oranges. With an index between 45 and 55, you can select from grapes, mangoes or bananas. Vegetables tend to have low glycemic indexes. Broccoli, cabbage, lettuce, mushrooms, onions and red peppers all have an index of just 10. With a GI of 15, select from artichoke, asparagus, cauliflower, celery, cucumber, eggplant, green beans, snow peas, spinach, summer squash (young), tomatoes and zucchini.

Dairy and Proteins

Dairy products have a relatively low GI, with yogurt having an index of just 14. Milk ranges from 24 to 34, with whole milk having the lowest GI, followed by skim and then semi-skim. Good news to chocolate lovers, chocolate milk has an even lower GI than regular milk! Ice cream has a GI of 38, or 43 for low-fat ice cream. Beans and legumes have low GIs, with dried chickpeas, kidney beans and lentils all just under 30. Lima beans, yellow split peas, canned chickpeas and canned blackeyed peas fall between 30 and 45. Baked beans and canned kidney beans fall between 45 and 55. Meat, poultry and fish range in GI, with low glycemic options including sushi, with an index of 55, breaded white fish, at 38, and sausage, at 28.

Low Carb Diet Side Effects

A low carbohydrate diet can be a very successful tool for weight loss. By putting the body into a state of ketosis, stored fat is burned more efficiently. Coupled with exercise, this can lead to a healthy and effective reduction of body fat. A low carb diet has few side effects, many of which are positive--weight loss, stable blood sugar and decreased cravings for processed foods are among them. However, there are some negative side effects to consider.

Weight Loss

One of the most obvious side effects of a low carbohydrate diet is weight loss. When the body is put into a state of ketosis, it is forced to burn stored fat reserves. This results in a decrease in body fat. A low carb diet has the potential to be high in protein; when coupled with exercise, this type of diet is excellent in promoting a build of lean muscle tissue, resulting in a more effective metabolism.

Stable Blood Sugar

A less well-known benefit to a diet low in carbohydrates is a stable glucose level. When processed foods that are high in carbohydrates and low in fiber or protein are consumed, this results in a fast release of glucose. This gives a quick burst of energy which quickly subsides. By avoiding foods that cause these peaks and valleys in glucose levels, the blood sugar remains stable. Less insulin is produced, which can decrease the chance of metabolic disorders such as insulin resistance and diabetes.

More Energy

Related to stabilizing the blood sugar, consuming food which is low in carbohydrates but high in fiber results in a slow release of energy. This ensures that the fuel you consume is burned for much longer than the quick spikes provided by refined and processed foods. The end result is a lasting, steady feeling of energy, rather than quick highs and prolonged "crashes" where the only fix is to eat more.

Reduced Cravings

Another side effect of a low carb diet is reduced cravings for more carbs. This is a result of the stable blood sugar levels that occur when a low carb diet plan is being followed properly. The stable glucose levels and slow burn of energy released by high fiber foods keeps the body nourished for longer periods of time, making it easy to fight the physiological cravings for carb-rich foods such as bread and pasta.

Negative Effects

While a low carb diet has many positive side effects, there are some potential health hazards since the body does need some carbohydrates to function properly. The absence of carbohydrates can cause a potentially dangerous condition in some people, caused by ketone buildup, a side effect of burning stored fat. Lactic acidosis is another potentially dangerous side effect, resulting from a buildup of lactic acid in the blood. For this reason, a medical professional should be consulted before undertaking any diet program.

What Alcohol Can One Drink on a Low Carb Diet?

Alcohol is composed of sugars and carbohydrates; low-carb dieters are told to refrain from these less-nutritional items. Because alcohol is widely considered a great social lubricant, many low-carb dieters find it difficult to give it up completely. If you must drink, consume these libations while on a low-carb diet.

Low-Carb Diet

The essential goal of the low-carb diet is to limit, or restrict, the intake of carbohydrates and consume higher amounts of protein, as part of a nutritious diet regimen. The body burns fat by churning at a higher metabolic rate to breakdown the protein, while there are few carbohydrates to break down. Dieters may feel sluggish, due to the fact that carbohydrates provide energy. Exercise should always be combined with nutrition as well.

Alcohol

Although alcohol holds very few healthy nutrients, many find it difficult to give up alcohol completely when on a low-carb diet, or any diet, for that matter. Although the sugars and carbohydrates in alcohol vary by choice of drink, understanding what you are drinking and what you can get away with will prove helpful in your goal of getting fit and having fun. Robert Atkins, the prototypical low-carb diet guru, advises refraining from all alcoholic beverages while dieting: "Alcohol, whenever taken in, is the first fuel to burn. While that's going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen, you immediately go back into ketosis/lipolysis after the alcohol is used up."

What Can I Drink?

If you drink beer, consider a light beer. If you enjoy mixed drinks, consider sugar-free juices or blending the alcohol with water instead. The goal is to cut carbohydrate intake.

Beer and Wine

For those who prefer an ice cold beer, lower carbohydrate versions will contain 5 grams, or less. These beers contain less than 5 grams of carbohydrates:
*Amstel Light
*Michelob Ultra
*Bud Select
*Miller Light
*Corona Light
*Coors Light
In addition, wine is also a fine choice. Sticking with the drier varieties cuts out some of the more sugary selections. Many low carb wine varieties will contain fewer than 7 grams of carbohydrates, this is fairly commonplace. As aforementioned, only the sweeter Zinfandel's, blush wines or dessert wines will exceed your low-carb budget.

Mixed Drinks and Liquor

Those of you who prefer a mixed drink, or a shot on the rocks will find that distilled alcohol, alcohol in its pure form, contains zero carbohydrates. So, enjoying a smooth whiskey on the rocks is, by low-carb dieting standards, the best you can do. Straight liquor becomes tricky when it is mixed with sugary fruit juices or soda; this is what should be avoided or limited. Low-carb options include:
Liquors-
*Vodka
*Gin
*Whiskey
*Rum
*Tequila
Mixers-
*Diet Soda
*Club Soda
*Water
*Lime/Lemon Juice
*Dry Vermouth

Know Your Limit

Understanding how the low-carb diet works is integral to your success. In addition, knowing when to call it quits at the bar will save you some time on the treadmill; not to mention, a headache in the morning. Knowing the science behind the diet makes decisions at the bar that much easier, and healthier. The crux of this diet is simple: burn more calories than you take in. So, if you tend to enjoy libations at, say, a Friday night happy hour, stick with the low-carb varieties. If your goal is to limit your carbohydrate intake from alcoholic beverages to 20 grams, consume no more than four beers, two mixed drinks or one bottle of wine.

List of Low-Potassium Foods

A low-potassium diet is required for people who suffer from hyperkalemia. People with hyperkalemia have too much potassium in their blood. The average diet has a recommended potassium level of 4000 mg. A low-potassium diet has between 2000 and 3000 mg.

Fruits

Low potassium fruits include apples, lemons, tangerines, raspberries, blackberries, strawberries, grapes, peaches, pears and mango. Products made from these fruits, such as juice or sauce, are also low in potassium. Enjoy these fruits as part of a well-rounded low-potassium diet.

Vegetables

Low-potassium vegetables include sprouts, canned beets, cabbage, carrots, cauliflower, corn, cucumber, endive, eggplant, green beans, lettuce, mushrooms, onions and radishes. These vegetables can be enjoyed raw, cooked or juiced in any combination on a low-potassium diet.

Protein

Red meats are higher in potassium. For a low-potassium diet, eat more lean meats, eggs and beans. Cold-water fish is another good source of protein that is low in potassium. Cheddar, mozzarella, feta and American cheeses are also relatively low in potassium.

Grains

Whole grains are high in protein and potassium, with the exception of oatmeal. Processed grains in products such as pasta, bread, bagels and cereal are lower in potassium and suitable for a low-potassium diet. Avoid processed foods that have trans fats, such as crackers and cookies.

The Best Low Carb Diet

The trend of low-carbohydrate diets has received much attention in recent years. Many diet trends, such as the Atkins diet, South Beach diet and low-GI diets, all adhere to similar principles of limiting the intake of simple carbohydrates while increasing lean protein and dietary fiber amounts. Each diet functions slightly differently and will have different results depending on the dieter's metabolism and lifestyle. Since each dieter is different, there is no "best" low carb diet; however, examining each different diet will allow the dieter to choose the one best for her particular body and goals.

The Atkins Diet

The Atkins Nutritional Approach, also called the Atkins Diet, has received much press coverage. This diet was created by Robert Atkins, MD, in 1972 and modified with a new nutritional approach with his 2002 book, "Dr. Atkins' New Diet Revolution."

The principles of this diet limit the dieter to approximately 20g of "net carbohydrates" per day, and then gradually increase that amount as the diet progresses. Net carbs are calculated by reading the nutrition label and subtracting dietary fiber and sugar alcohol carbs from the total carbohydrate count to get the "net carb" count - the carbohydrates that actually impact the body. The diet is divided into four "phases" - induction, ongoing weight loss, pre-maintenance and lifetime maintenance.

Induction is the most limited phase. There, the dieter is limited to 20g net carbs per day. This phase forbids all simple carbohydrates, most complex carbohydrates and even most naturally occurring sugars, such as fruits and certain vegetables. This phase puts the body into a state of ketosis, in which the body burns stored fat as fuel. Following the induction phases, the dieter adds carbohydrates back in the form of fiber-rich complex carbohydrates. Once the weight loss goal is achieved, the dieter enters the lifetime maintenance stage, where the amount of carb intake is balanced so the dieter neither gains nor loses weight. This diet is effective but limiting. It requires adherence to the principles of the phases that constrict daily choices. Finding Atkins-friendly meals can be a challenge, and the supplement bars and shakes sold by the Atkins Company can be expensive.

The South Beach Diet

Arthur Agatston, MD, created the South Beach Diet in the mid-1990s as a part of his cardiology practice. Similar to the Atkins diet, this diet places emphasis on replacing simple carbohydrates with complex carbs rich in fiber that do not cause the body to produce too much insulin.

Like the Atkins Diet, the South Beach Diet is divided into phases. The first phase is similar to the Atkins induction phase, in which carbohydrate intake is restricted and dieters focus on intake of lean proteins and vegetables. In the second phase, the restrictions are lifted slightly to allow the dieter to enjoy complex carbohydrates such as whole grains, whole wheat pastas and breads, and other fiber rich alternatives. This balanced approach leads to continued weight loss, which is then followed up, like Atkins, with a maintenance phase in which balance between carb intake and weight is achieved.

Considerably less restrictive than the Atkins Diet, the South Beach Diet approaches carbs as necessary. The allowance of whole grains and other complex carbohydrates make this diet somewhat easier to adhere to in the long term. It is, however, still restricted in that dieters must adhere to the rules of the diet, which can be difficult when dining out.

The GI Diet

Another carbohydrate restricting diet is the GI Diet. This plan focuses on food's influence upon the blood sugar. High GI foods have a greater impact, impeding fat burn and weight loss, where low GI foods have a lesser impact. Principles of the GI diet are straightforward. They allow for much of the same foods as the Atkins and South Beach diets, steering the dieter toward increasing the intake of lean protein and fiber-rich vegetables. The main tenet of the GI diet is balance--if a high GI food is eaten, it should be eaten in conjunction with a low GI food to balance the impact upon blood sugar. Out of the three diets, this is the least restrictive, but this can mean that the dieter may find it easier to stray, thus making the diet less effective. On any low carb diet, it is important that the dieter gauge her body's reactions to the changes made and adjust accordingly--what works for one dieter, be it Atkins, South Beach or low GI--may not work for another.

What Are Fast Carb Foods?

Carbohydrates have the responsibility to supply energy to the body, specifically to the brain and the nervous system. Carbohydrates are divided into simple, which have one or two sugars, and complex, which have three or more. Although simple carbohydrates were formerly thought to be healthier, some complex carbohydrates break down faster than simple carbohydrates, according to the glycemic index, which measures how fast a carbohydrate raises blood sugar. Carbohydrates with higher numbers on the glycemic index, which goes up to 100, should be avoided for individuals on a diet or who have diabetes.

Fruits

Fruits are considered simple carbohydrates and vary on the glycemic spectrum. The higher glycemic fruits are watermelon at 72 out of 100, pineapple (66), raisins (64) and oranges (52). If you are trying to remain low on the glycemic index, lean toward fruits such as grapefruits (25), peaches (28) or pears (36). If purchasing canned fruits, avoid any that are listed as being in any type or light or heavy syrup, which increases the number on the glycemic index.

Vegetables

Most vegetables, with the exception of white potatoes, are low on the glycemic index and should be consumed frequently as a part of a healthy diet. Other high glycemic vegetables include broad beans (79) and parsnips (97). Aim for green peas (48), carrots (47) or new potatoes (57) as alternatives.

Grains

Grains have a reputation for being starchy and causing weight gain when consumed too frequently. The fastest carbohydrate in the grain category is instant white rice at 87. White bread measures at 70 and white boiled rice is 56, while brown rice is 55. If you're looking for a healthier alternative, choose barley when evaluating grains.

Snacks

Not all snack foods are high on the glycemic index. However, Coca Cola is at 63, pretzels are at 83, rice cakes are at 87 and scones are at 92. If you're looking for slower alternatives, consider eating hummus (6), peanuts (13) or. if you need a crunchier snack, stick with corn chips (42).

Bland Diets for Dogs With Diarrhea

Acute diarrhea can cause dehydration and electrolyte imbalance and, over time, lead to nutritional deficiencies and an overall health decline. To treat acute, intermittent diarrhea, feed your dog a bland diet and fresh, filtered water to allow the gastrointestinal system to rest and recover. Watch for other symptoms, including lethargy, confusion, vomiting or blood in the stool; these can indicate a more serious problem.

Withhold Food

Begin by withholding food for 12 to 24 hours to allow the gastrointestinal tract to rest and flush any toxins from the system. If she shows signs of dehydration, provide salt-free broth to encourage fluid consumption.
Test for dehydration by pulling the skin between her shoulder blades. It should snap back into position immediately. If the skin snaps back slowly---or worse, stays ridged--your dog needs fluids quickly. Fill a needleless syringe or turkey buster with water. Tilt your dog's head back slightly and squirt the contents towards the back of the throat. If this is not practical or possible for you, contact your veterinarian. Dehydration is serious and your dog may need intravenous fluids.

Introduce A Bland Diet

After your dog's fast, feed a bland diet. Mix two parts cooked, cooled white rice and one part boiled ground chicken or beef. Feed about half of your dog's daily rations in four to six servings for a day. If your dog will not eat white rice, plain boiled potato or cooked oatmeal can be substituted. A tablespoon of yogurt can be added as well. If you wish to use cottage cheese, squeeze as much liquid from the cheese as possible to reduce the lactose content.

Slowly Reintroduce Regular Food

Over the next three days, mix your dog's regular food with the bland foods, tapering off the rice and meat mix and increasing food volume until quantities have returned to normal.
If your dog's symptoms return, your dog may have a food sensitivity to an ingredient in her food. Switch to a limited-ingredient dog food to test for hidden allergies. Limited ingredient foods contain alternative proteins like duck or venison and do not contain many of the common sources of food allergies and sensitivities such as corn, wheat or soy. These commercial dog foods are nutritionally complete and can be fed indefinitely.

Consider adding a probiotic supplement to your dog's diet to increase the beneficial bacteria found in a healthy gut.

Diets for Diverticulitis & Diverticulosis

Diverticula are pouches that form in the digestive tract, typically in the wall of the colon. The presence of these pouches is referred to as diverticulosis. When particles of food become trapped in the diverticula and cause infection or inflammation, it is referred to as diverticulitis, an extremely painful condition. A high-fiber diet containing a minimum of 25 grams of fiber per day, in conjunction with regular exercise, is recommended to prevent the development of this condition.

Clear Liquid Diet

During a diverticulitis attack, your health care provider will recommend two or three days of clear liquids to give your digestive tract a chance to rest and heal while the diverticulitis is treated. Foods and beverages commonly allowed while on a clear liquid diet include water, ice chips, plain gelatin, tea or coffee (no cream), clear soda and broth. Continuing this clear liquid diet for longer than a few days can lead to unrelated complications due to malnourishment. Call your doctor if you are not able to make the transition to low-fiber foods within two or three days.

Low Residue Diet

After a few days of feeling better, your doctor will suggest that you reintroduce low-fiber foods. Examples of low-fiber foods include eggs, refined (enriched) white bread, low-fiber cereals, milk, yogurt, cheese, smooth peanut butter, white rice, refined pasta, noodles and macaroni, fruit and vegetable juices, potatoes, green beans, well-cooked vegetables, tender meats, poultry and fish. Foods and beverages with pulp, skins, seeds and nuts are to be avoided. This will give the infection or inflammation a chance to heal. Consume a maximum of 10 grams of fiber during this recovery period that should last about a month.

High-Fiber Diet

After you have recovered from the diverticulitis and had time to heal, your doctor will recommend you gradually transition to a high-fiber diet. A gradual transition will help you avoid bloating, abdominal discomfort and gas.

Select foods from both fiber groups: insoluble and water-soluble fibers. Both are beneficial. Insoluble fibers, from the parts of plants that do not dissolve in water, assist with stool bulk through the digestive tract. These types of fibers include whole-grain foods, dark green leafy vegetables, fruit skins, root vegetables, seeds and nuts. Water-soluble fiber, the part of plants that becomes gel-like when mixed with water, prolongs the emptying of the stomach so that foods are absorbed more slowly and cholesterol and glucose levels are not substantially raised. It is found primarily in psyllium husk, oats, beans, flax seed and most fruits and vegetables.

Fiber Supplements

If you consume five servings of fruits and vegetables along with six servings of whole grain products each day, you are most likely meeting the recommended minimum fiber requirements. Your health care provider may still recommend additional fiber supplements such as Metamucil (psyllium) one to three times per day. Fiber supplements are available in tablet, powder or wafers and should be taken with at least eight ounces of water.

Fluid Intake

Anyone suffering from diverticulosis should drink a minimum of eight 8-ounce glasses of healthy fluids each day, preferably filtered water, when eating a high-fiber diet. By absorbing water to soften stool and add bulk to the colon, you will prevent the development of constipation.

List of Low Glycemic Carbs

Dieters, diabetics and athletes are concerned with their daily intake of carbohydrates. Low-glycemic carbs aid the fat burning process and gradually increase and prolong energy levels in the body. Low-glycemic carbs are beneficial, whether the consumer is eating according to the glycemic index GI (a guide to the amount of sugar that each food releases into the blood), or the glycemic load (which uses the GI plus the amount of the item consumed).

Bread, Grains and Pasta

Only one bread, multi-grain bread, makes the list and, even then, only the coarse European style is recommended.

Grains having low glycemic carbs are barley, bulgur, buckwheat, couscous and converted rice; while pasta items include linguine, fettuccine, macaroni, and white, protein-enriched, or whole-wheat spaghetti. Meat-filled ravioli also makes the grade. (All pasta has carbohydrates that break down gradually and therefore releases glucose slowly into the blood stream. Thus, they have low-glycemic indexes)

Fruit

Many fruits, especially berries, feature low-glycemic carbs. Some of these are raspberries, blackberries, strawberries and blueberries. Other fruits include bananas, kiwi, peaches, plums, apples, pears, dried apricots, apples, oranges and grapefruit.

Fruit juices that meet low-glycemic carb requirements are grapefruit juice, pineapple juice and unsweetened apple juice.

Cereals

The Harvard School of Public Health suggests whole-grain cereals for breakfast. Hot cereals should include steel-cut or old-fashioned oats, and cold cereals should list whole grain such as whole oats or wheat as their first ingredient. Other alternatives are non-instant porridge and All-Bran.

Vegetables

A large variety of vegetables have low-glycemic carbohydrates. These include all varieties of peppers and lettuce, cauliflower, broccoli, asparagus, cucumber, spinach, zucchini, green beans, tomatoes, green peas, celery, eggplant and cooked carrots.

The only potatoes that fit this category of carbohydrates are sweet potatoes and yams.

Legumes

Peanuts and soy nuts top this list, followed by chickpeas, white beans (including baked beans), butter, kidney and haricot beans and lentils.

Dairy

Low-fat sweetened, unsweetened and fruit yogurt top the low-glycemic carb list. Other dairy products include semi-skimmed (milk that has some of the cream removed), chocolate, skim, fat-free, full-fat and soy milk.

Meat

Most meat has no carbohydrates and therefore has a zero rating on the GI list. However, because of its saturated fat, meals should contain only 25 percent meat, or about 3 oz. Skinless turkey or chicken breast is a good low-glycemic food choice with lean pork and lean beef steak coming in second.

Empty Calorie Items

Some unexpected additions to the low-glycemic carbs list are high in empty calories and not considered beneficial to a healthy low-glycemic diet. According to the website Herbal Vitality, these items include potato chips, crisps, pound cake, chocolate and banana cake which are low-glycemic and below the 55 index, which is the cut-off number for low-glycemic carbs. The South Beach Diet website, as well as other sites, claims that low-fat ice cream, Snickers Bars and Peanut M &M's also are low-glycemic. Here, as in all food, intake amounts must be taken into consideration.

List of High GI Foods

The glycemic index (GI) ranks foods according to the amount that they raise an individual's blood sugar level. Foods with a high GI (generally, 70 or above) digest very quickly and are rapidly absorbed, causing them to raise blood sugar levels rapidly, which can be a problem for individuals with type 2 diabetes and coronary heart disease. These foods are less healthy than low GI foods, which have proven health benefits.

Breads

Several types of breads are considered to have a high glycemic index. After eating high GI breads, blood sugar will rise very quickly. Breads that have a high glycemic index include white bread, white rolls, baguettes, bagels, black bread and gluten-free bread. Wafer biscuits fall into this category as well.

Pasta and Rice

Brown rice pasta has a very high GI. Other relatively high GI pastas include macaroni and cheese or durum wheat spaghetti. Some rices have a high glycemic index, including brown rice and jasmine rice. Rice cakes also have a high GI.

Cereal and Breakfast Foods

Breakfast cereals which are high in carbohydrate levels tend to have the highest glycemic index. These cereals include Coco Pops, Cornflakes, Puffed Wheat, Rice Krispies, Weetabix, Golden Grahams and Bran Flakes. Some cereal grains have a high GI, including barley flakes and millet. A number of breakfast and bakery products are also included in this category, including doughnuts, croissants and waffles.

Snacks

When it comes to snacks, it's no surprise that many of these fall into the higher GI range. Pretzels, jelly beans and ice cream are some of the snacks with the highest glycemic index. Corn chips and soda crackers can be added to that list as well. Also, any time you add table sugar to a food, the GI increases significantly.

Fruits and Vegetables

Even though we consider fruits and vegetables to be healthy, some have a higher GI than others, including potatoes, parsnips, pineapple and watermelon. Note that while steamed, mashed, instant and baked potatoes all have a high GI, those that are boiled are actually in the intermediate GI range. Broad beans are also in this category, though technically they are a legume.

How to Eat a Healthy Low-Fiber Diet

With some health conditions, such as digestive surgeries or inflammatory bowel diseases, you are required to eat a low-fiber, low-residue diet at times. This type of diet lowers the amount of undigested material that passes through your intestines, helping control inflammation. It also lessens the size of the stool, helping control diarrhea. However, this type of diet removes most of the nutrients from your diet, such as fruits and vegetables, and leaves you with white flour. Finding ways to add nutrients to a low-fiber diet is important.

Instructions

1

Remove the skins and seeds found in fruits and vegetables, and cook them. The skin is where most of the fiber is stored, and the seeds are harder to digest. For example, dig the seeds out of tomatoes and cook them into a tomato paste or puree. Or, cut off an apple skin and cook it into applesauce.

2

Eat canned fruits and vegetables, which already have the skins and seeds removed, or drink strained fruit or vegetable juices without pulp. Choose canned options stored in water and not syrup or oil, and choose fruit juices that are 100 percent juice and low in sugar.

3

Eat hot cereals, such as cream of rice or cream of wheat, which both contain low-fiber content. These foods go down smoothly and offer a lot of iron, folic acid and other nutrients to keep your body healthy. Low-fiber dry cereals are nutritional options, too.

4

Add protein to the diet with scrambled eggs, creamy peanut butter and tender poultry. These are all options that are low in fiber, high in protein and contain healthy fats. The protein will help keep you full and prevent you from reaching for an unhealthy snack.

5

Eat foods with Omega-3 fatty acids, especially if you are recovering from an inflammatory issue. These foods help control inflammation, are easy to digest and provide lots of nutritional benefits. Options include salmon, tuna, herring and sardines.

6

Read the nutrition labels on white bread, pasta, crackers and rice. Choose all-natural options that don't contain any artificial preservatives or partially hydrogenated oils. These ingredients add no nutritional value and could add to your digestive problems.