Adding Fiber To Your Gluten
Fiber is an important part of a healthful diet. Consumption of enough fiber can aid in lowering cholesterol and reducing risk of heart disease, and is important for maintaining a healthy gastrointestinal system. High fiber diets have also been linked to lower body weights, since bulkier high fiber foods tend to make us feel full longer, and are also often lower in calories. Estimates indicate that average fiber intake among Americans is only about half the recommended level. Fiber intake among individuals on a gluten-free diet may be even lower, since many gluten-free foods are lower in fiber than their gluten-containing counterparts.
Fiber is found only in plant-based foods. Fiber refers to the part of plant-based foods that cannot be digested by the body.There are two categories of fiber: insoluble and soluble. Although different foods contain primarily one type of fiber or the other, most plant-based foods contain a mixture of both.It is important to include a variety of fiber sources in the diet.
- Insoluble fiber absorbs water as it goes through the gastrointestinal tract, which increases stool bulk and promotes bowel regularity. Insoluble fiber sources include vegetables and gluten-free whole grains.
- Soluble fiber dissolves in water to form a gel-like substance which helps lower cholesterol by binding with it and removing it from the body. Legumes and fruits are examples of soluble fiber sources.
TIPS FOR ADDING FIBER
Ideas for adding fiber throughout the day.
Gluten Free Diet And Fibre Why Fibre Is Important And How To Get Enough
When transitioning to a gluten-free diet, its easy to fall short of the daily recommended levels of fibre, which is a crucial part of a healthy diet. Unfortunately, eliminating whole grains also removes a lot of foods that are rich in fibre.
Those wheat-based whole grain foods are at the top of many lists of healthy choices for heart health and weight loss. They also lower the risk of chronic diseases like diabetes, cancer and inflammatory conditions.
However, eliminating most of the whole grains from your diet by switching to gluten-free foods doesnt have to mean missing out on the all the health benefits of eating foods rich in fibre.
Getting enough fibre in your diet is an especially kind thing to do for a gut that requires particular care. Many of the worst symptoms of gluten intolerance and coeliac disease have to do with the digestive system, and fibre can help keep those symptoms under control, even after switching to a gluten-free diet.
Most adults need 14 grams of fibre for every 4000 kilojoules consumed per day. Here are a few food suggestions that will help you add fibre to a gluten-free diet.
How Much Fiber Do You Need
Following a gluten-free diet, how much fiber do you need? In general, you want to aim for 14g of fiber per 1,000 calories you consume.
An easy way to eyeball this is to aim for a serving of fruits, vegetables, and gluten-free whole grains at each meal. This what compromises a balanced gluten-free diet rich in fiber.
For more specific fiber needs, daily recommendations for most health adults are as follows:
- Men 50 years and younger: 38 grams fiber per day
- Men 51 years and older: 30 grams fiber per day
- Women 50 years and younger: 25 grams fiber per day
- Women 51 years and older: 21 grams fiber per day
While we have these general recommendations, thats all they are. They are not rules. So do what feels good for your body and if you need help figuring that out, lets talk. I can help.
Additionally, there are some cases where fiber recommendations change. Things like diverticulitis and a chrons flare could change fiber recommendations. Again, if youre worried about your fiber needs, Im happy to provide a consult.
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High Fibre Gluten Free Recipes
High fibre gluten free recipes are everywhere. The trick is knowing what foods are high in fibre and being able to incorporate them into the way you eat. Thats why Im sharing these recipes and ideas during Nutrition Month in the form of a challenge.
This post is not health advice. Fibre and the gluten free diet is an important topic that should be discussed with your health care team. If you want to dive deeper into the topic check out the two resources I link to at the bottom of this post.
Bonus Tip Follow dietitians who specialize in the gluten free diet for a steady stream of helpful information. Shout out to my friend Selena Devries at Healthbean Nutrition. Find her on Instagram at celiac_dietitian and watch for her Tuesday Q& A.
This post is a round up of high fibre recipes, some healthier than others, plus ideas to inspire you to get out of your comfort zone. Making small changes to add more fibre to every meal will pay off over time.
Gluten Free Fibre Foods List
These gluten free fibre foods,on our list are all healthy and wholesome foods, rich in dietary fibre
Medical research has shown that people on a gluten free diet tend to eat inadequate amounts of fibre rich foods.
It can be difficult to get enough dietary fiber on a this diet as grains containing gluten are often the main source of fibreIt is recommended you need around 30gms of fibre/fiber daily
Fruit and vegetables are all fantastic sources of gluten free fiber
These should be plentiful in any diet, try to source spray free produce
Broccoli 3.8 gms per 100gmsPeas 6.6 gmsGarlic 16.9 gmsApples unpeeled 3.0 gmsCocconut grated and desiccated 15.4 gms
Dried fruits like Apple , Apricot,,and Fig are also an excellent sources of dietary fibre or dietary fiber, but can be high in sugars. So dont go crazy, just a couple of pieces a day.
Nuts are a great source of fibre.
They are best eaten raw or not overly processed, preferably unsalted.
Try peanuts roasted with their skins still on
Brazil Nuts whole 8.4 gms per 100gmsPinenuts 5.1 gmsAlmond whole with skin on 8.8 gmsCashews raw 5.9 gmspeanuts roasted with skin 8.3 gmsSunflower 10.8 gmsHazel nut raw 10.6 gms
SEEDS
Seeds can be an excellent source of gluten free fibre, full of healthy fats, and protein
Psyllium husk can be used to detoxify the bowel, but its important to drink lots of water
Chia 40 gms per 100 gmsFlaxseeds 28gmsHempseeds 30 gms Pumpkin 10.2 gmsPsyllium husk 71 gms of soluble fibre per 100gms
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Fruity Pebbles And Cocoa Pebbles
Post Foods earned kudos from those with celiac disease and non-celiac gluten sensitivity when it announced that it had made its popular Fruity Pebbles and Cocoa Pebbles cereals gluten-free .
The company also said it was responding to health concerns by lowering the sugar content of its cereals to nine grams per serving.
Although most people think of Pebbles cereals as a kids’ product, I’ve known plenty of adults who like them. Gluten-free consumers can find Fruity Pebbles and Cocoa Pebbles in most supermarkets.
Soluble And Insoluble Fiber
Both soluble and insoluble fiber are important. A healthy diet contains a mix of both, as do these high fiber cookies.
Soluble fiber dissolves in water and gastrointestinal fluids when it enters the stomach and is transformed into a gel-like substance in the large intestine. Soluble fiber allows more water to remain in your stool, making waste softer, larger, and thus, easier to pass through your intestines.
Insoluble fiber does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract. Insoluble fiber adds bulk to your fecal material, which hastens its passage through your gut to prevent constipation.
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How To Order When Youre Dining Out With Celiac Disease
Considering only a small amount of gluten can trigger symptoms, its important for anyone with celiac disease to be aware of the risk for cross-contamination when dining out. For instance, if youre ordering a gluten-free fried food, Dr. Bertiger recommends asking someone knowledgeable at the restaurant how they fry their food. If its fried in the same oil as gluten-containing foods, thats enough to cause a problem, he says. Many restaurants only have one fryer.
Additionally, experts at the Academy of Nutrition and Dietetics recommend calling the restaurant ahead of time to talk about your options. When youre ordering, stress to the server that you absolutely need to eat gluten-free. If youd like, you can explain why.
Also, ask detailed questions about ingredients and how food is prepared. This helps the staff understand that youre not eating gluten-free because youre following a trendy diet , but that its a matter of your health.
Good Sources Of Insoluble & Soluble Fiber
High Fiber Food Sources
Some good sources of insoluble fiber include: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes with the skin, corn, kale, snap beans, asparagus, and cabbage.
Some good sources of soluble fiber: Oat bran, barley, beans, nuts, seeds, lentils, peas, fruits and vegetables. By varying these food types you can provide different meals with high amounts of soluble and insoluble fiber thats needed for gluten free persons in your family.
Avoid refined grains such as white flour, white bread, white pasta, and white rice and replacing them with whole grains is a great way to boost the amount of fiber in your diet.
There are two types of fiber soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Insoluble fiber adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
The bottom line here is that you need both types of fiber in your diet.
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Ways To Get More Fibre Rich Food In Your Diet
Ive divided the recipes into meal categories to give you lots of ways to easily add more fibre to the way you eat.
What Are The Ingredients Of These Gluten
These fiber-rich snacks contain both insoluble and soluble fiber and get all their goodness from some very simple ingredients:
Oat Bran provides both soluble and insoluble fiber. With total fiber of 14 grams per cup, it is a good, gluten-free option for the base of my fiber cookies.
Flaxseed provide 46 grams of fiber per cup of primarily insoluble fiber. Not only do flaxseed provide a great deal of fiber, but they are also a super source of the omega-3 fatty acid alpha-linolenic acid .
At 40% fiber by weight, Chia Seed are ounce by ounce, one of the best sources of fiber. Because of its high soluble fiber content, chia seeds can absorb up to 1012 times their weight in water, becoming gel-like and expanding in your stomach. One cup of chia seeds contributes 80 gram of fiber. Not surprisingly, these healthy breakfast cookies contain this valuable fiber source.
Not only are Prunes rich in insoluble fiber , but they contain the natural laxative sorbitol as well. As Sorbitol passes through a persons body undigested, it draws water into the gut to bulk up the stool and stimulate a bowel movement.
With all the seeds, I guess I shouldnt have been surprised, that Figs are a real fiber powerhouse! Containing both insoluble and soluble fiber, figs pack an impressive 42 grams of fiber per cup. This fiber-rich snack recipe contains 14 ounces of figs, providing a substantial amount of fiber.
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Increase Your Intake Of High
Do it gradually. Start with a small amount of a new, high-fiber food and slowly increase it, to prevent major abdominal pain and gas.
Increase consumption of fluids, especially water.
When choosing gluten-free flour mixes or recipes, opt for ones with high-fiber flours and starches, like those shown.
Add oat bran, rice bran, ground flax or mesquite flour to baked products, pancake batter or hot cereals.
Use brown rice, wild rice, buckwheat, quinoa or teff in salads or pilafs instead of white rice.
Add chickpeas , kidney beans or other bean varieties to casseroles and salads.
Make high-fiber soups with lentils, split peas and/or beans.
Choose high-fiber snacks such as nuts, seeds, dried fruits, popcorn, gluten-free snack bars , raw vegetables and fruits.
Add dried fruits, nuts or seeds to hot cereal, salads, stir-fry dishes, muffins, cookies and breads.
Eat whole, high-fiber fruits and vegetables rather than drinking juice.
Shelley Case, RD, is an international celiac nutrition expert, consulting dietitian and author of Gluten-Free: The Definitive Resource Guide. Learn more at ShelleyCase.com. Shelley Case is on the advisory boards of the Canadian Celiac Association, the Celiac Disease Foundation and the Gluten-Free Intolerance Group.
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Questions To Ask Before Eating Cheerios
Currently, celiac disease experts don’t recommend that anyone with celiac disease or non-celiac gluten sensitivity consume gluten-free Cheerios. However, if you want to consider trying them, you should first answer five questions.
Can you eat gluten-free oats?
Cheeriosincluding the gluten-free Cheerios varietiescontain oats. In fact, oats are the main ingredient. Those who can’t eat oats shouldn’t try Cheerios.
How sensitive are you to trace gluten?
General Mills isn’t using gluten-free oats to make its gluten-free Cheerios . Instead, the company has developed a process that sorts and sifts the raw grains to weed out anything that’s not oats, especially wheat, barley, and rye.
The problem is, this process isn’t perfectinevitably, some bits of gluten grains will get through the sorting process and be baked into the finished Cheerios. Some boxes will be better than others. But if you tend to react to lower levels of gluten, you should steer clear of gluten-free Cheerios.
Are you overdoing the oats?
Even if you have no problem eating oats, it’s possible to overdo itexperts advise starting slowly and ultimately consuming no more than about 50 grams of oats per day. That’s two cups of Cheerios.
How do you react to fiber?
Some people reporting reactions to Cheerios could be reacting instead to increased fiber in their diets. We all need fiber, and of course, many of us don’t get enough of it.
Are you buying the right kind of Cheerios?
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Example Of A High Fibre Gluten Free Menu
There are many ways to get more fibre into your gluten free diet. Try to eat at least five portions of fruit and vegetables every day, especially those including skin, pips and seeds. You can add dried fruits, nuts or seeds to your dishes or snacks, such as your breakfast cereal, salad or yoghurt. Pulses and beans are an excellent source of fibre and very versatile ingredients in soups, stews and salads. Choose wholegrain or brown versions of grains whenever possible, and multigrain or fibre-rich types of bread and flour.
Many gluten free products such asPane Casereccio BreadandCereale del Mastro Panettiereinclude cereals or pseudo-cereals such as buckwheat and quinoa, enriched with rice bran and linseed and other ingredients that can easily add fibre to your diet.
Example of a gluten free daily menu to help meet fibre targets.
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Breakfast: A cup of gluten free cereal with milk or soy milk or two slices of gluten free multigrain bread with jam and a piece of fruit.Fruit Müsliis a tasty, healthy and energy-boosting way to start the day.
High Fiber Foods Good For Your Health
High Fiber Fruits, Veggies and Beans, Nuts & Seeds
Fiber in the diet is very important. This especially true for individuals that are on a gluten free diet because of gluten sensitivity or have celiac disease. These individuals may have difficulty in eating sufficient fiber in their diet every day. Its important to consume foods that have high values of fiber in them. In fact, most Americans usually eat about 15 grams of fiber per day which is far below the minimum daily requirement. A healthy diet consists of vitamins, minerals, protein and fiber. This is true for those that are on a gluten free diet. So, focus on high fiber gluten free foods for proper nutrition.
When you go shopping be sure to include high fiber foods in planning the gluten free meals. This may take some time in reading the nutrition labels so you become familiar with the foods that contain high values of fiber in them.
How much fiber should I get per day? For women, between the ages of 21-50, they should consume 25 gramsper grams of fiber per day, and above 50, 21 grams per day. Men should consume about 35 grams of fiber per day.
Some foods that contain high fiber are
Try to get the most fiber by consuming beans, fruits, nuts, seeds, vegetables and whole grains.
Check out the video below on fiber Eat the Right Fiber
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Eat Plenty Of Fresh Vegetables
Vegetables are nutritious, high-fiber, and naturally gluten-free. Fiber-rich vegetables include winter squash, green peas, corn, and potatoes and sweet potatoes with the skin. Other, less starchy, vegetables with good fiber include leafy greens, asparagus, mushrooms and cruciferous vegetables such as Brussels sprouts, broccoli, cauliflower and cabbage.
