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Fiber!


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28 replies to this topic

#1 sansglutengrl

 
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Posted 19 March 2008 - 07:33 AM

Hey Everyone,

I just wanted to send out a request for what you do to make sure you get enough fiber in your diet. Both of my parents recently passed away due to colon cancer, and I've been researching the serious risks involved in being constipated most of the time.

My diet (like most Americans) is and has always been very low in fiber. I eat a rice based cereal for breakfast, some yogurt and chips or something for lunch, and then some starch based thing for dinner. Add some chocolate and juice in there, and that's basically it. :)

So - I need to do a major overhaul of my diet. I've been adding lots of fruit all over the place, and I've been doing broccoli and things at dinner and doing salad whenever I can - but I still feel like I'm not getting enough. I'm secretly jealous of those who can eat a bowl of Cracklin' Oat Bran in the morning and get a lot of their daily fiber intake.

Tell me: What do you do for fiber??
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#2 Mango04

 
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Posted 19 March 2008 - 07:45 AM

brown rice, lentils, beans, flax, quinoa, raw fruits and veggies.

Add some natural, whole foods and make sure you get plenty of vegetables.

Perky's Nutty Flax cereal might be a good choice for you, instead of the rice based stuff. You could always do smoothies for breakfast and add in some ground flax meal.
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"Let food be thy medicine, and let thy medicine be food." - Hippocrates

#3 jerseyangel

 
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Posted 19 March 2008 - 07:51 AM

Popcorn--I make my own with light olive oil and a touch of sea salt. :)
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Patti


"Life is what happens while you're busy making other plans"

"When people show you who they are, believe them"--Maya Angelou

"Bloom where you are planted"--Bev

#4 missy'smom

 
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Posted 19 March 2008 - 08:01 AM

Bob's Red Mill Might Tasty Hot Cereal
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Me: GLUTEN-FREE 7/06, multiple food allergies, T2 DIABETES DX 8/08, LADA-Latent Autoimmune Diabetes in Adults, Who knew food allergies could trigger an autoimmune attack on the pancreas?! 1/11 Re-DX T1 DM, pos. DQ2 Celiac gene test 9/11
Son: ADHD '06,
neg. CELIAC PANEL 5/07
ALLERGY: "positive" blood and skin tests to wheat, which triggers his eczema '08
ENTEROLAB testing: elevated Fecal Anti-tissue Transglutaminase IgA Dec. '08
Gluten-free-Feb. '09
other food allergies

#5 cruelshoes

 
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    We've heard nothing at all about the growing tomato menace..

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Posted 19 March 2008 - 08:41 AM

GIG has a great printable handout about adding fiber to your diet: http://gluten.net/do...dding fiber.pdf
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-Colleen
Dx 8/05 via bloodwork and biopsy (total villous atrophy)
13-year old son Dx 11/05 via bloodwork and biopsy
Daughters (16 and 5) have tested negative via bloodwork

A woman is like a tea bag - you never know how strong she is until she gets in hot water. - Eleanor Roosevelt

#6 celiac-mommy

 
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Posted 19 March 2008 - 08:49 AM

gluten-free oats, berries--especially raspberries, even frozen!! We eat a LOT of fruits and veggies. Dried fruits are good too, like apricots. If you like your yogurt, add gound flax and raspberries to it for an extra boost. Nuts are good too.
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Rachelle 20dance.gif

Daughter diagnosed 1/06 bloodwork and biopsy
-gluten-free since 1/06

Son tested negative-bloodwork (8/07), intestinal issues prompted biospy (3/08), results negative, but very positive dietary response, Dr. diagnosed Celiac disease (3/8)


#7 gluten15

 
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Posted 19 March 2008 - 09:37 AM

FLAX, FLAX, FLAX

Everyone for so many reasons should eat flax everyday. While the best benefits come from ground flax..I also use who flax as a great source of fiber. I also use whole flax as a snack as one would eat nuts. I try and see how fine I can chew it..lol

Plus..we are fresh spinache freaks. Down tons of it daily in eggs and salads.

Brocoli, quinoa, buckwheat.

We also do a lot of what has already been mentioned. We do popcorn cooked in really good first virgin coconut oil and sea salt.
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#8 gfpaperdoll

 
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Posted 19 March 2008 - 09:47 AM

My mother died of colon cancer... I am double DQ1

Flax is not for everyone, I would check it out before adding to your diet.

I do not eat grains, (except occasional corn tortilla maybe once a week-my weekend indulgence) if you do not eat grains - you will eat a lot of fresh fruit & veggies & meat & nuts.
dried fruits are also a good snack & a source of fiber...

I have also eliminated corn syrup from my diet, & make my own ketchup out of tomato paste - & you will have to look to find a brand that only has tomatoes...

I also only drink water.
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#9 itchygirl

 
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Posted 19 March 2008 - 09:49 AM

Coconut. I eat a Jennies macaroon every morning for breakfast. Coconut is great for bowel health. Jennies also has an even higher fiber gluten free coconut bar with flax, pumpkin seeds and sunflower seeds which is quite tasty.
I'd way rather have a Jennies macaroon than a bowl of cracking oat horse feed :lol:
Unfortunately fiber has no effect on colon cancer so while not being constipated certainly will make you feel better, it in no way decreases your risk....from Harvard School of Public Health for example...
http://www.hsph.harv...urce/fiber.html

Fiber and colon cancer

For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer - mainly on the basis of results from relatively small studies. Larger and better-designed studies have failed to show a link between fiber and colon cancer. One of these - a Harvard study that followed over 80,000 female nurses for 16 years - found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer).(1)

But just because fiber plays little role in preventing colon cancer doesn't mean you should abandon a high-fiber diet. As explained below, fiber provides many other benefits.


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I don't eat gluten and neither do my cats

#10 Offthegrid

 
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Posted 19 March 2008 - 10:23 AM

How are you guys making your own popcorn with olive oil? That sounds really good! I have an air popper, but the popcorn has absolutely no flavor, so I don't eat it very often.
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"I'm not telling you it's going to be easy. I'm telling you it's going to be worth it." - Art Williams

Currently gluten-, casein-, soy- and nightshade-free.

#11 jerseyangel

 
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Posted 19 March 2008 - 10:31 AM

How are you guys making your own popcorn with olive oil? That sounds really good! I have an air popper, but the popcorn has absolutely no flavor, so I don't eat it very often.

I use a heavy-bottom stainless steel pan and cook it right on the stove. I cover the bottom of the pan with light olive oil (enough to just cover) and pour in enough plain popcorn kernels to generously cover the oil. I have a electric glass cooktop and set it to medium high (6).

I let it heat up uncovered until the kernels start to sizzle and then put the cover on--leaving a small space for air. When the corn is popping really fast, I turn off the heat and let it finish. Be sure to take the pan off the heat as soon as it's just about finished popping so it doesn't scortch.

It's really simple once you get the hang of it :)
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Patti


"Life is what happens while you're busy making other plans"

"When people show you who they are, believe them"--Maya Angelou

"Bloom where you are planted"--Bev

#12 Ursa Major

 
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Posted 19 March 2008 - 10:54 AM

I am right now reading a book called 'Good Calories, Bad Calories' by Gary Taube. A real eye opener! It confirms a lot of other research I have done over the years. Plus, Gary is a scientific journalist and has access to information I wouldn't be able to get my hands on.

There has been lots of research and trials done on which foods are good for you and which ones are bad. There is not a shred of evidence that fiber makes any difference to health!

If you eliminate all processed grains, sugar and starches (that includes white rice), and eat plenty of meat, eggs, fish, fat, non-starchy vegetables, some fruit and drink enough water, any constipation will likely resolve itself. Also, dairy and soy can cause constipation.

It is carbohydrates (especially sugars and processed grains, and starches like corn starch) that make people fat, and cause constipation (or diarrhea, as is the case with gluten grains for us).

I know for myself, that I only get constipated (severely so) when eating grains or starches. I am fine when I stay away from them.

I get D only from grains (especially gluten grains and rice), potatoes and eggs (even though normally eggs are very healthy, in this case it is just me who has a problem).
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I am a German citizen, married to a Canadian 29 years, four daughters, one son, seven granddaughters and four grandsons, with one more grandchild on the way in July 2009.

Intolerant to all lectins (including gluten), nightshades (potatoes, tomatoes, peppers, eggplant) and salicylates.

Asperger Syndrome, Tourette Syndrome, Addison's disease (adrenal insufficiency), hypothyroidism, fatigue syndrome, asthma

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#13 itchygirl

 
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Posted 19 March 2008 - 12:13 PM

Something else you may wish to consider if you're really really constipated and normal stuff (like added fiber, more water, prunes) is not helping is autonomic neuropathy, yet another condition which is linked to celiac disease
http://www.mayoclini...ropathy/DS00544
http://www.ncbi.nlm....pubmed/15774451
I got dx'd with this by my urilogist, after a rather annoying test :(
I have PN too so it makes sense....
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I don't eat gluten and neither do my cats

#14 gfpaperdoll

 
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Posted 19 March 2008 - 01:25 PM

Ursa, I am so glad you are reading that book - you are going to love it!!!!
after that one I read "Omnivore's Dilemma" also very good, in a different way.

It is my personal opinion that what causes colon cancer is grains (well & dairy).
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#15 Ursa Major

 
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Posted 19 March 2008 - 02:24 PM

Ursa, I am so glad you are reading that book - you are going to love it!!!!
after that one I read "Omnivore's Dilemma" also very good, in a different way.

It is my personal opinion that what causes colon cancer is grains (well & dairy).


And lack of enough saturated and mono-unsaturated fats. It was found that men on low-fat diets had a much higher incidence of colon cancer, while women on low-fat diets had a 50% higher chance of getting breast cancer.

That is another thing. Not enough fat can cause constipation as well. And using only vegetable fat leads to disease, too. Our bodies need animal fat, and some vegetable fat as well.
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I am a German citizen, married to a Canadian 29 years, four daughters, one son, seven granddaughters and four grandsons, with one more grandchild on the way in July 2009.

Intolerant to all lectins (including gluten), nightshades (potatoes, tomatoes, peppers, eggplant) and salicylates.

Asperger Syndrome, Tourette Syndrome, Addison's disease (adrenal insufficiency), hypothyroidism, fatigue syndrome, asthma

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