Discover healthy meals for kids with dietitian Tai Ibitoye’s top picks. She shares why these nourishing, kid-friendly dishes support growing bodies.
From the age of five, children's diets should contain foods from a variety of food groups so they receive a range of nutrients required for growth, development and general health. Their diet should include plenty of starchy carbohydrates, fruit and vegetables, plus some protein and dairy or dairy alternative foods. Get your kids eating healthy dinners with our nutritious and flavoursome recipes for every night of the week. Discover even more great content in our family and kids hub. You'll find our top lunchbox recipes, tasty after-school snacks and easy recipes kids can make themselves. 1. Pitta pocket Our quick and easy pitta pockets made with chicken, tomatoes and cucumbers. Chicken is a good source of protein, which is essential for growth, maintenance and repair of the body, while the cucumber and tomatoes counts towards your child’s five-a-day intake. Wholemeal pitta also provides a source of energy for your growing child, and fibre, which is filling and important for maintaining a healthy gut. 2. Hidden veg ragu If you struggle to get your kids eating their vegetables, try our hidden veg ragu. Packed with celery, carrots and tomatoes with pork and beef mince, this makes for a flavour-packed family meal and the kids never need to know about the veg. We've also got more hidden veg recipes you can try. 3. Budget porridge Breakfast is an important meal for children as it supports their energy stores for morning activities. In fact, research suggests that children who eat breakfast have been shown to concentrate better throughout the morning. This budget porridge is loaded with fibre-rich oats and topped with grated apple, raisins, walnuts and cinnamon. As the name suggests, it's also great for those on a budget. Check out our favourite storecupboard recipes for more money-savvy meal ideas. 4. Macaroni cheese with veg The whole family will love this mac & cheese with veg, like spinach and cherry tomatoes. Cheese can form part of a healthy, balanced diet for young children, and offers calcium, protein and vitamin A. You can also consider using dairy-free alternatives to cheese, if necessary. 5. Salmon egg-fried rice This family-friendly supper of salmon egg-fried rice is one that your children will love. Salmon is a source of vitamin D and omega-3 fatty acids. Vitamin D is needed for growth and development, and can help keep your child’s bones and teeth healthy. It also supports muscle function and a healthy immune system, while omega-3 fatty acids are important for heart health. 6. Fish fingers & mushy peas This quick, classic fish fingers & mushy peas meal is a great way to add fish into your child's diet. Children should be eating at least two portions (around 140g) of fish per week, one of which should be an oily fish like salmon or mackerel. Fish provides protein as well as several vitamins and minerals. There is a maximum intake suggestion for oily fish: boys should consume no more than four portions a week, and girls no more than two. You can also serve this meal with homemade potato wedges or potatoes with the skin on to boost their fibre intake. 7. Tofu scramble This tofu scramble is a great breakfast idea for your child, especially if they're not a fan of eggs. Tofu is low in saturated fat and a good source of essential fatty acids, protein and calcium. This can be scrambled and served on any bread of your child’s choice. Have a look at our complete list of breakfast ideas for kids so you can help keep their mornings fun and nutritious. 8. Chicken skewers with broad bean hummus Our chicken skewers with broad bean hummus are a great way to help your kids enjoy a variety of different foods, nutrients and flavours. If the sun is shining, you could always cook these on the barbecue and eat in the garden for an alfresco lunch or dinner. 9. Curried satay noodles Whip up these quick and easy curried noodles for a balanced midweek meal. Made with wholewheat noodles, fibre-rich pulses, colourful vegetables and gentle spices, they’re a great way to boost your child’s intake of plant-based goodness, supporting energy, digestion and overall health. 10. Spinach, sweet potato & lentil dhal If turkey burgers don’t tickle your child’s fancy, try this delicious one-pot spinach, sweet potato & lentil dhal recipe. It contains lentils and spinach, which are great sources of iron. As your child gets older, their iron requirements will increase, and it's important that they're consuming iron-rich foods. Other sources of iron include fortified breakfast cereals, kidney beans, baked beans, tuna, eggs, minced beef and nuts. It's important to explore different types of foods that your child will find enjoyable, nourishing and satisfying. Children also love to get involved, so consider taking them to the shops to select different types of food and have them join in on the cooking, too. If your child has specific dietary requirements, perhaps due to allergies or intolerances, speak to your GP or nutrition professional for tailored dietary advice. You can also explore our free-from recipes, including plenty of gluten-free, dairy-free and egg-free ideas. Liked this? Now read... Healthy lunchbox ideas School packed lunch ideas Top 10 quick and easy snacks for kids Healthy kids' snacks Healthy dinner recipes for kids Fun kids' yoga 10 mindfulness exercises for kids This article was updated on 22nd August 2023. Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How to gain weight according to a dietitian
Struggling to gain weight? Learn what registered dietitian, Tai Ibitoye, has to say about safe and effective weight gain
What does it mean to be ‘underweight’? Being underweight can be defined as having a low body weight or a body mass index (BMI) less than 18.5kg/m2. BMI is a measure of a person’s weight in relation to their height, the other relevant categories are as follows: A BMI between 18.5 to 24.9kg/m2 is considered to be a ‘healthy weight range’ A BMI between 25 to 29.9 kg/m2 is considered as overweight A BMI over 30kg/m2 is considered obese It is worth mentioning that BMI is not always synonymous with health. There are some people who may be classified as underweight according to their BMI, but are healthy. Conversely, having a BMI classed as overweight or obese does not mean you do not have a healthy weight, as it does not take into consideration muscle mass and bone density. BMI is just one way to classify your weight and it is best to speak to your doctor or a registered dietitian about what would be an ideal weight for you. Discover even more of our expert health guides including our guide on healthy recipes to inspire your next meal. What can cause someone to be underweight and what are the potential health consequences? There are various factors that can cause someone to be underweight, including genetics and they may not have any existing health issues. However, there are also people who are underweight or unintentionally lose weight due to other reasons such as: Inadequate food intake, due to poor appetite or early satiety Being unable to meet the body’s increased nutritional demands when acutely or chronically ill Issues with the glands that secrete hormones – such as hyperthyroidism (overactive thyroid), Addison’s disease or undiagnosed diabetes A problem with the gut, such as Crohn's disease, ulcerative colitis or coeliac disease Loss of appetite and motivation to cook or eat Difficulty with chewing and swallowing (dysphagia) Side effects of some medications and treatments Eating disorders, which include, but are not limited to, anorexia nervosa, avoidant/restrictive food intake disorder (ARFID) and bulimia nervosa. If you’ve been critically ill you may find your appetite is affected, this may be due to reduced appetite signals from the brain or because your stomach empties more slowly, making you feel fuller for longer and less inclined to eat. Some people who are underweight may not be getting the right amounts of calories, protein and other nutrients from their diet and may be at risk of malnutrition. Malnutrition can lead to health issues such as increased risk of illness and infection, delayed wound healing, low mood, reduced energy levels, increased risk of fractures, reduced muscle strength and reduced independence. In addition, women of reproductive age, who are underweight, may find that their periods are irregular or missing and may experience fertility issues. 10 ways to gain weight according to a dietitian There are simple ways to increase the amount of energy and protein in your diet, choosing the right foods and fortifying or enriching meals so that every mouthful makes a difference is important. Following these suggestions may help prevent further weight loss and help you gain weight in a healthy and sustainable way: 1. A full plate of food can be overwhelming – instead eat ‘little and often’ throughout the day, aim for six smaller meals and snacks eaten more frequently, such as every 2-3 hours. 2. Have small, nourishing snacks between meals, like oatcakes, cheese and crackers, bread sticks with guacamole, yogurt, egg custard, rice pudding, unsalted nuts, dried fruit like raisins, dates, dried apricots and plantain crisps. 3. Introduce nourishing drinks into your diet. Try milky hot beverages, yogurt-based drinks like lassi, milkshakes (either made with full-fat dairy milk or a fortified plant-based milk), smoothies, malted hot drinks and nourishing soups. 4. Try not to drink just before your meals because this may impact your appetite and make you feel too full to eat, likewise avoid fizzy drinks as they may make you feel full. 5. Make every mouthful count by boosting the calorie and protein content of your meals without increasing the overall quantity – add gravy or sauces, spreads, nut butters, chopped or blended fruit, cream, oils, cheese, dried milk powder (this can be added to enrich milk and used with cereals or in sauces), condensed milk and honey. 6. Boost the protein content of your meals with lean meat, fish, eggs or tofu, beans such as soya, pulses, cheese and nuts; these will help to maintain your muscle mass which is important for health. 7. Buy good quality frozen meals, arrange a meal delivery service or batch cook for times when you don't feel able to cook. 8. Eat in a relaxed environment with minimal distractions to help stimulate your appetite and allow you to concentrate on your meal. 9. You may not feel like being active but a short walk or some gentle weight bearing, such as chair yoga, as well as strength training with light weights, may help to preserve and maintain lean muscle mass and in turn help improve your appetite. 10. Visual cues may help stimulate appetite messages in the brain – thumb through a cookbook or food magazine before your meals and, if at all possible, try to eat together with friends and family. Be aware that if you have a health condition that limits the fat and sugar in your diet, such as diabetes or high cholesterol, you should discuss with your doctor and registered dietitian whether it is suitable to include these in your diet. When to see your doctor If you have unintentionally lost a significant amount of weight within the last 3-6 months and noticed signs like clothes becoming baggy, extreme tiredness, change of mood and reduced physical performance, then it is best to see a doctor. They can take a full examination and identify any issues that may be leading to weight loss. A doctor can also refer you to a registered dietitian for tailored dietary advice. If you have an existing medical condition, or are experiencing any other symptoms, like missed periods, muscle weakness or pain, you must seek advice from your doctor. If you're unable to eat due to difficulties swallowing or chewing, you must see a doctor so that they can refer you to a dietitian and speech and language therapist for further examination and to advise on suitable textured and modified foods. If you think you may have an eating disorder, talk to someone you trust. Consider speaking to a doctor – help is available and they will be able to direct you to the services and health professionals that will be in a position to support you. Enjoyed this? Now read... What is orthorexia? How many calories should I eat? Top 10 energy boosting lunches 5 ways the food you eat affects your brain What should I eat if I exercise in the morning? This article was reviewed on 27 January 2025 by Kerry Torrens. Tai Ibitoye is a registered dietitian and a doctoral researcher in food and nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
New mums have a lot on their plate, so quick but nutritious meals are a must. Registered dietitian Tai Ibitoye explains how to stay healthy and energised as a new mum, and offers her top 10 recipes for this most important of stages in motherhood.
Congratulations! Becoming a mother is a special and exciting time. As much as it’s important for your baby to get the right amount of nutrients for their health, growth and development, it’s also vital that you nourish yourself, which includes eating and drinking well to aid your recovery and ensure you are in the very best place to take care of your baby. Why is a new mum's diet important? You don’t need to have a special diet as a new mother, but you should ensure you’re eating a healthy, balanced diet that includes a variety of foods. This should provide all the vitamins, minerals and macronutrients you and your baby need, especially during breastfeeding. It can be a little trickier to get all the nutrients you need if you are breastfeeding exclusively. During this time your energy requirements may go up a little, and there are some nutrients you'll need to pay special attention to, such as calcium and vitamin D (which helps with the absorption of calcium to keep your bones healthy). Getting adequate vitamin D from the diet is tricky because there aren’t that many foods that are reliable sources, so all breastfeeding mothers should consider a daily supplement of 10mcg vitamin D. Discover our healthy recipe collections, including healthy breakfasts, lunches and dinners, with vegetarian and vegan options, too. 10 healthy recipes to help new mums achieve a balanced diet 1. Fruit salad Contributing towards your 5-a-day, fruit salads are tasty and make a hydrating snack in between meals or a refreshing dessert. All adults are advised to eat at least five portions of fruits and vegetables a day. Fruits and vegetables are excellent sources of vitamins and minerals, which are essential for health, and are a good source of fibre, which is important for maintaining gut health. Try this easy fruit salad. 2. Okra with tomato sauce & couscous This wholesome meal contains okra, a vegetable with a subtle flavour. It is a good source of folate, magnesium and fibre, and enjoying it as part of a meal will contribute to your 5-a-day. If you don’t like okra, you can substitute it with any vegetable of your choice. Couscous is a source of starchy carbs, which makes it a useful energy source. It also contains some B vitamins, iron, calcium and folate. Being made from wheat, couscous contains gluten, and is therefore not suitable for those with a gluten intolerance or coeliac disease. If you're gluten-free, try some of our healthy gluten-free alternatives. Try this okra with tomato sauce & couscous. 3. Healthy spiced rice pudding Breastfeeding places extra demands on your calcium needs (1250mg a day versus 700mg) because calcium supports milk production. Consuming adequate amounts of this important mineral helps replenish any loss you may have experienced during your pregnancy. This comforting rice pudding is a useful source of calcium, but you can also increase your calcium intake through milk, cheese, yogurt and fromage frais, as well as green leafy vegetables, nuts and seeds. Enjoying some higher-fat foods may enrich your breast milk, because both the quality and quantity of the fat you eat influences its composition. Rice pudding is a classic comfort food and makes an ideal bedtime snack, with ingredients like the milk and cream helping your body produce hormones that aid sleep and relaxation. Try this healthy spiced rice pudding. 4. Stir-fried noodles with vegetables & tofu If you don’t eat dairy, you can still get calcium from non-dairy food sources. One example is tofu, and this delicious dish combines it with vegetables and noodles. You can add some broccoli too as it’s another source of calcium. Other non-dairy calcium sources include brown bread, pulses and dried fruit. Try these stir-fried noodles with vegetables & tofu. 5. One-pot harissa chicken While a healthy and balanced diet will provide all the protein most people need, during pregnancy and breastfeeding some people need a boost. This tasty chicken casserole is packed with protein as well as vegetables, and is low in fat. If you don’t eat or like chicken, the spices and flavours in this recipe work well with beans or lentils too. Try this one-pot harissa chicken. 6. Salmon, sesame & asparagus open sandwich UK dietary guidelines encourage us all to enjoy two portions of fish per week, with one portion being an oily variety such as salmon, trout, mackerel or sardines. This is because oily fish is a useful source of essential omega-3 fatty acids as well as vitamin D, while all varieties of fish are useful sources of vitamin B2 as well as calcium, iodine and zinc. Don’t forget, when breastfeeding you should aim for no more than two portions of oily fish per week. It's unlikely that shark makes up a big part of your daily diet, but the NHS does recommend avoiding shark, marlin and swordfish as they can be high in mercury and other contaminants. Try this salmon open sandwich. 7. Oat & chia porridge Easy, nourishing breakfast ideas that require little preparation and are easy to cook are a saviour for new mums. Our oat and chia porridge is packed with healthy ingredients such as flaxseed, which are a good plant-based source of omega-3 fatty acids. Porridge, with its slow-releasing complex carbohydrates, helps sustain energy levels through the morning and will help keep you fuller for longer. Try this oat & chia porridge. 8. Paneer curry It’s very common for mums-to-be to follow a good diet during pregnancy but to forget their own needs once their baby is born. Nutrient needs in early postpartum and during breastfeeding are just as important as during your pregnancy. It's at this point that you need to restore energy levels and take on additional nutrients to account for blood loss and to promote wound healing. Rich in protein, calcium and iron, this tasty dish is ideal for aiding your recovery and topping up important nutrients for you and your baby. Small amounts of what you're eating and drinking can pass to your baby through your breast milk. However, it’s fine to eat spicy foods, like this tasty curry while nursing. In fact, it may benefit your baby by introducing them to a greater variety of tastes and flavours. Try this paneer jalfrezi curry. 9. Poached eggs Eggs are nourishing and nutrient-dense. They're also a valuable source of a nutrient that gets very little attention: choline. Needed in higher amounts during pregnancy, choline is key for your baby’s continued brain development. In this delicious recipe we’ve lightly cooked the vegetables, making them easier to digest, and finished the dish with nutritious poached eggs. Try this delicious way to enjoy poached eggs. 10. Fruit-infused water It's important to stay hydrated. Mums who are breastfeeding should drink around 10-12 glasses a day, compared to the recommended 8 glasses for adults. Water is a good choice, and a glass of fruit-infused water makes a tasty, creative option if you don't enjoy plain water. You can also increase your fluid intake by having milk or plant-based milk alternatives. Decaffeinated tea and coffee, and 100% fruit juice (but not more than one 150ml glass per day) also count towards fluid intake. Try these easy fruit-infused water ideas. A healthy, varied diet should provide all the vitamins and minerals you and your baby need for breastfeeding. However, it can sometimes be difficult to get enough vitamin D (which helps with the absorption of calcium to keep your bones healthy), especially during the winter months. All breastfeeding mothers are advised to consider taking a supplement of 10mg vitamin D each day. Small amounts of what you're eating and drinking can pass to your baby through your breast milk. If you think your diet is affecting your baby and they're unsettled, please speak to your doctor, health visitor or dietitian for tailored advice. If you need more advice regarding your diet to ensure you are getting the right nutrients, speak to your dietitian. Liked this? Now read… The best healthy meal box subscriptions Top 10 healthy comfort foods Mother's Day menu Breastfeeding diet Can breastfeeding be made easy? Top 5 weaning recipes for the first weeks If you think your diet is affecting your baby because they're unsettled, refer to your GP, health visitor or dietitian for guidance. If you need more advice regarding your diet, ask your GP for a referral to a registered dietitian. Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Understand what the macro diet is, whether it's healthy and good for weight loss, and how you can count or track your macros.
What is the macro diet? The macro diet has gained popularity over recent years – the diet focuses on foods that fit within your daily macronutrient (‘macro’) requirements. This means that instead of counting calories, the emphasis is on counting and tracking macronutrients. Some advocates of the diet believe that manipulating macronutrient intake is a useful means to achieve weight loss and reach your health and fitness goals. Discover all you need to know about diets to take a look at the 5:2 diet, carnivore diet and keto diet then check out our keto recipes. What are macronutrients? Macronutrients are nutrients that we need to consume in relatively large (‘macro’) amounts as they provide our body with energy and support many bodily functions. There are three main macronutrients: 1. Carbohydrates (4 kilocalories per gram) Carbohydrates are the body’s main source of energy. They’re broken down by the digestive system into glucose (sugar) before being absorbed into the bloodstream, from here the glucose can be used as ready energy or diverted to the muscles or liver for storage. We need carbs to fuel the body and to support the nervous system, kidneys, brain and muscles. Carbs come in a variety of forms, the most common being sugars, starches and fibre, each of these has a different effect on your body. Starchy carbs found in foods like bread, rice, potatoes and pasta release glucose into the bloodstream more slowly than sugary foods and drinks. Fibre is an important form of carbohydrate and vital for general health as it may help to reduce the risk of some diseases including bowel cancer, heart disease and type 2 diabetes. It also helps to promote digestive health and, having a low energy density, may help manage appetite. Try these recipes for a healthy carbohydrate boost: Oat & chia porridge Baked jollof rice Sweet and sour lentil dhal with grilled aubergine Cod & olive tagine with brown rice 2. Protein (4 kilocalories per gram) Protein is key to building and maintaining body tissues, such as muscles and is essential for a number of functions including growth, brain development, healthy bones and the production of hormones. Made up of ‘building blocks’ called amino acids of which there are 22 needed by humans, and nine that are termed ‘essential’ because we must obtain them from our diets. We don’t typically use protein as a source of energy but we can do if we are not getting enough calories from carbs or from our energy stores. Using protein for energy can give you a slight calorie-burning edge, that’s because protein has a greater ‘thermic effect’ than either carbs or fat – what this means is to digest and absorb protein the body needs to use more energy. Adequate amounts of protein in the diet also promotes our sense of satisfaction. Top sources of protein include meat, fish, eggs, soya products, nuts and pulses. Try these recipes for a healthy protein boost: Chicken satay salad Pork souvlaki Mexican chicken stew with quinoa & beans Tofu curry 3. Fat (9 kilocalories per gram) Fat, like carbs and protein, is needed by the body to build cell membranes, make nerve tissue and hormones, and aid the absorption of fat-soluble nutrients, including vitamins A and D. Our bodies use fat as energy and store any excess for future use; this stored fat acts as an insulator and helps cushion vital organs, bones and other tissues, protecting them from damage. Although eating too much fat can be unhealthy, there are certain types of fat we must get from our diet because they’re essential to health. Try these recipes for a healthy boost of fat: Masala frittata with avocado salsa Salmon salad with sesame dressing Stuffed avocado with spicy beans & feta Pesto chicken salad How does the macro diet work? There are many variations of the macro diet but they all involve classifying your calorie intake based on the individual macronutrients they are derived from – ie the number of calories from carbs, from protein and from fat. How to calculate your macros 1. Work out your approximate calorie needs 2. Divide this calorie figure into proportions for each macronutrient, based on target percentages (see below) 3. Convert these targets into the number of grams of each macronutrient you need to eat to meet your calorie requirements There is no consensus on what constitutes the ideal percentage split however, the following are common targets used by adopters of the macro diet: 30/30/40 - 30 per cent from protein, 30 per cent from fat and 40 per cent from carbs 40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat 50/30/20 - 50 per cent from carbs, 30 per cent from protein and 20 per cent fat How do I follow the macro diet? Whichever split you adopt, you’re likely to need the help of a nutrition app. This will enable you to log and track your meals, and give you an understanding of the amount of protein, fat and carbs you’re eating and how they are contributing to your calorie intake. It’s worth remembering that we are all unique and our individual needs vary based on our activity levels, gender, body weight and build, age and the existence of any medical conditions. Read more about how to determine your calorie needs. What foods should I eat on the macro diet? All foods are allowed, as long as they fit within your macro targets, this for many followers is a refreshing change from the typical strict calorie control or elimination of entire food groups. What foods should I avoid on the macro diet? No foods are off limits, as long as they fit within your macro targets. What’s the evidence for the macro diet? There is limited evidence to support the macro diet, although there is evidence relating to diets that manipulate individual macronutrients such as a high-protein or low-carb diets, although there is less convincing support for a low-fat diet. Will I lose weight on the macro diet? Manipulating macronutrients, over a six-month period does appear to result in modest weight loss and has the potential to improve heart disease risk factors, especially blood pressure, however, by the 12 month point many of these effects are no longer visible. Is the macro diet healthy? Our nutritionist’s view… Although a macro diet focuses on counting macronutrients, these targets are based on a specific calorie range and as such the diet may be considered another form of calorie counting. Each of the macronutrients plays a unique role in our health and all are a source of energy. What constitutes the optimal balance, however, remains a long-standing debate. The UK government recommends that for most people, 50 per cent of total dietary energy should come from carbs, with no more than 35 per cent from fat and no more than 11 per cent from saturated fat. There is no recommendation for protein, because although it provides some energy, it is not easily used by the body as a fuel source. That said, if you’re experiencing a prolonged calorie deficit or undergoing intense physical activity with your carb stores depleted, then the body will turn to protein to make up the shortfall. This means there is no definitive macro split that may be considered optimal for health or for weight loss, and what works for you will be unique to your circumstances. The macro diet does offer some flexibility and freedom for people to eat any food they wish as long as it fits within their macronutrient ratio and daily energy requirements. Is the macro diet suitable for everyone? There are some challenges with the macro diet that make it inappropriate for certain people, for example: 1. Precise calculations are required in order to track macros, which can be both time-consuming and frustrating, and may contribute to disordered eating behaviours. 2. Focusing solely on macronutrients may cause some to overlook the importance of micronutrients (vitamins and minerals). Though these are needed in smaller quantities in the diet, they're still vital for health. 3. Some individuals may need to count and adjust specific macronutrients, such as those with type 1 diabetes. People with type 1 diabetes – who need to be able to balance the amount of insulin with the carbs they eat – are typically offered support, supervised by a dietitian, on carb counting and how to keep their blood sugar levels within their target range. 4. Older adults, athletes and people with severe illness or at risk of malnutrition would need to ensure they have adequate amounts of protein. Older adults have higher protein requirements compared to their younger counterparts and the need for protein is increased with disease severity. For this reason, following the macro diet may not be appropriate for them. Should I try the macro diet? In general, everyone should aim to have a balanced and varied diet. Those who wish to embark on a macro diet should consult with a registered dietitian or nutrition professional to determine if it’s suitable for them, and to ensure their nutritional needs are being met. Please note: if you're considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health. Enjoyed this? Now read... What is the macrobiotic diet? What is the Banting diet? What is the DASH diet? What is the flexitarian diet? This article was reviewed on 15 December 2023 by Kerry Torrens Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Our experts investigate low-fibre, or low-residue, diets, including who should follow them and when
Dietary fibre is an essential component of a healthy diet. The term refers to the mainly carbohydrate material found naturally in plants. Sugar and starches are also carbs, but fibre differs in that we cannot digest it – instead, it passes through our digestive system without being absorbed. There are many different types of fibre that can affect health in different ways, but one of its primary roles is to support the normal function of the gut and help prevent constipation by making stools softer and easier to pass. Read our full guide on fibre and why it's so important to find out more. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ How does the low-fibre diet work? If you are experiencing symptoms that suggest you have an irritated or inflamed bowel, you may be advised to adopt a low-fibre diet. This involves avoiding foods that are considered fibrous. The theory behind this is that by minimising your intake of these foods, your digestive system has an opportunity to rest. It will also reduce the amount of stool produced, and this may ease the discomfort you're experiencing. As minimal 'residue' is left in the bowel, it is sometimes called a low-residue diet. Conditions that may benefit from this approach include: Persistent diarrhoea, especially if caused by a flare-up of irritable bowel syndrome (IBS) Crohn’s disease or diverticulitis Those with or at risk of a bowel obstruction because of a stricture (narrowing) Cases where excess gas is produced Those preparing the bowel for medical investigations What foods can I eat on a low-fibre diet? A low-fibre diet is made up of foods that are easily digested and absorbed, leaving minimal residue in the bowel. Examples of foods to include are: Fruits and vegetables: such as sieved tomato sauces (no skin or seeds), tomato purée, well-cooked vegetables (with no skin, seeds, or stalks), mash or creamed potatoes (no skin), melon (no seeds/skin), stewed apple, plums, canned pears/peaches, ripe bananas, avocado and fruit juices with no pulp Starchy carbohydrates: any white bread, white rice and pasta, plain scones, white pitta, chapati and refined breakfast cereals like cornflakes and puffed rice Meat, fish, dairy and alternatives: all fresh meat, sausage and bacon (avoid tough or fatty meat). All fresh, frozen, smoked fish and fish in white breadcrumbs/batter. Eggs, soya and tofu. All milk, yogurt (with no. added bits) and cheese Sugary foods: ice cream, jelly, custard, plain biscuits, jelly-type jams, marmalade (no peel), lemon curd, chocolate and sweets – don't forget these should be consumed in moderation, in line with dietary guidelines Sauces: tomato sauce, brown sauce, salad cream and mayonnaise, yeast extract, gravy and white sauce Liquids: smooth and creamed soups like chicken soup. Tea, coffee, squash and smooth milkshakes What foods should I avoid on the low-fibre diet? All fruit skins, stalks, seeds and stones; all dried fruit and smoothies All vegetable stalks, skins, seeds and peel. Raw vegetables and all other vegetables not listed above, including cabbage, curly kale, sweetcorn and celery. You should also avoid composite dishes such as coleslaw Wholemeal, granary and rye bread. All fruit and nut breads, including walnut, granary or fruit muffins or scones and pastries with fruit/dried fruit Brown rice, wholemeal pasta and bulgur wheat Wholegrain and high-fibre cereals, such as wheat breakfast biscuits, bran-based cereals, porridge oats, muesli and wheat germ Meat casseroles, pies, pasties containing vegetables Fish in wholemeal breadcrumbs and canned fish with bones, such as sardines All types of nuts and all peas, beans, pulses (e.g. kidney and baked beans), as well as lentils Hummus Yogurt with 'bits' Jam and marmalade containing fruit, seeds or peel Nut butters, unless smooth Cake, scones or chocolate containing dried fruit Pickles Canned sauces containing vegetables or fruit Packet or canned soup with vegetables added Herbs and spices Milkshake syrups with real fruit and seeds Popcorn All seeds What's the difference between a low-fibre and low-residue diet? While fibre is a component we get from our diets, the term 'residue' refers to anything that's left in the large intestine after digestion. This could include undigested food, gas, bacteria, cells and secretions from the gut lining. Low-residue and low-fibre diets are similar, which is why the terms are often used interchangeably, because they both share the same objective: limiting bowel activity and easing digestive discomfort, including cramping and diarrhoea. Is the low-fibre diet healthy? With a lengthy list of foods to avoid, the low-fibre diet is highly restrictive, and as a result limits the nutrients you're able to get from your diet. This could lead to further symptoms and complications over time. For this reason, the diet should only be followed on the advice and supervision of your GP or health professional, such as a registered dietitian or nutritionist. It's also important to note that this diet is not recommended for weight loss. What's the evidence for the low-fibre diet? The value of a low-fibre diet is in its ability to empty the digestive tract for diagnostic investigation or rest the gut for therapeutic purposes; for example, after a flare up of a bowel condition like Crohn's. Adopting the diet to prepare for a colonoscopy or similar procedure appears to be well tolerated, with better compliance and satisfaction than a liquid diet. In addition to this, a low-fibre diet appears to help different bowel disorders, including diverticulitis; once a period of remission has been achieved, sufferers may be able to gradually increase the amount of fibre in their diet. This does depend on the diagnosed condition however, and more studies are needed in this area. Findings to date, though, suggest constipation and gut symptoms may improve once fibre is re-introduced to guideline levels. A nutritionist's view A low-fibre diet does go against what we understand a healthy, balanced diet to be, so it's no wonder its use is restricted for specific purposes only. These include preparing the bowel for a diagnostic or investigative procedure and for alleviating acute relapse in those with bowel disease. If you are advised to adopt this diet by a medical professional and are doing so for more than a few weeks, you may need to supplement with a broad-spectrum multi-vitamin and mineral, especially if you are unable to eat a variety of fruit and vegetables. Once your condition is under control or you've completed any investigative procedures, you should speak to your medical practitioner about safely re-introducing some fibre to your diet. Due to the highly restrictive nature of a low-fibre diet, it should only be used on the advice of a dietitian or doctor, and should not be allowed for the long-term. If you are curious about low-fibre diets, speak to your GP or a registered dietitian who can advise accordingly. Enjoyed this? Now read: What is the macrobiotic diet? What is the keto diet? What is the Banting diet? What is the DASH diet? What is the carnivore diet? Healthier bread alternatives What is the volumetrics diet What is the dopamine diet / dopamine diet Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.