Jump to content
  • Sign Up
Celiac.com Sponsor:


Celiac.com Sponsor:


  • Join Our Community!

    Get help in our celiac / gluten-free forum.

  • Jefferson Adams

    How To Get Enough Fiber on a Gluten-Free Diet

    Jefferson Adams


    Reviewed and edited by a celiac disease expert.

      One of the biggest challenges gluten-free eaters face is getting enough alternative sources of fiber.


    Caption: Image: CC BY 2.0--gmtbillings

    Celiac.com 12/18/2019 - If you have celiac disease, ditching wheat, rye and barley, and eating gluten-free is mandatory for proper healing. Adopting a gluten-free diet can pose huge challenges, but it's also an opportunity to improve nutrition and well-being. One of the biggest challenges gluten-free eaters face is getting enough alternative sources of fiber. Wheat, rye and barley are excellent sources of fiber, so going gluten-free can mean potentially facing a fiber deficit, especially if you eat processed gluten-free foods.

    Eating enough fiber is crucial for optimal long-term health. Fiber comes in two types. Soluble fiber is found in beans, legumes, nuts, oats, and some fruits and vegetables. Soluble fiber pulls water into your gut and turns into a gel, which slows digestion and helps you to feel full for a longer time.



    Celiac.com Sponsor:




    Insoluble fiber is typically found in whole grains, and vegetables. Insoluble fiber supports gut health, promotes healthy bowel movements, and eases constipation.

    In addition to eliminating wheat, rye and barley, it's important to eliminate or avoid variations of wheat including einkorn, farro, Kamut and spelt. So, what to eat?

    The solution, is to " (b)uild your gluten free-diet around fresh vegetables, fruits, dried beans, peas and lentils, nuts and seeds, and experiment with gluten-free grains," says Alicia Romano, a dietitian at Boston's Tufts Medical Center, and a spokeswoman for the Academy of Nutrition and Dietetics.

    Eat Gluten-Free Whole Grains

    One way to get on the path is to start with easy-to-find, simple-to-prepare brown rice, wild rice, quinoa and gluten-free oats, then branch out to grains such as buckwheat, teff, amaranth and millet.

    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.

    Eat Plenty of Fresh Fruits

    Many fruits are a good source of fiber, vitamins, minerals, and antioxidants. Avocados, bananas, apricots, berries, cherries, citrus, and mango are all excellent sources of dietary fiber.

    Avoid Processed Foods

    Note that none of these food categories includes processed food. Although things are changing, many gluten-free processed foods have traditionally been low in fiber and high in things such as salt, sugar, fat, tapioca, or cornstarch.

    Do you have any favorite high fiber foods, or tips for getting enough fiber on a gluten-free diet? Share them in the comments section below.

    Read more at: fredericksburg.com


    User Feedback

    Recommended Comments

    There are no comments to display.



    Join the conversation

    You are posting as a guest. If you have an account, sign in now to post with your account.
    Note: Your post will require moderator approval before it will be visible.

    Guest
    Add a comment...

    ×   Pasted as rich text.   Paste as plain text instead

      Only 75 emoji are allowed.

    ×   Your link has been automatically embedded.   Display as a link instead

    ×   Your previous content has been restored.   Clear editor

    ×   You cannot paste images directly. Upload or insert images from URL.


  • About Me

    Jefferson Adams is Celiac.com's senior writer and Digital Content Director. He earned his B.A. and M.F.A. at Arizona State University, and has authored more than 2,500 articles on celiac disease. His coursework includes studies in science, scientific methodology, biology, anatomy, medicine, logic, and advanced research. He previously served as SF Health News Examiner for Examiner.com, and devised health and medical content for Sharecare.com. Jefferson has spoken about celiac disease to the media, including an appearance on the KQED radio show Forum, and is the editor of the book "Cereal Killers" by Scott Adams and Ron Hoggan, Ed.D.

  • Related Articles

    Dr. Frank Jackson
    Celiac.com 12/17/2013 - One of the biggest hurdles for those who have celiac disease is finding a way to get enough fiber in their diets. Removing wheat from the equation also eliminates a huge amount of roughage. Wheat provides the fiber in many breads, pastas, crackers and other staples of the American diet. Replacing that fiber is crucial, since the added bulk moves the food...

    Jefferson Adams
    Celiac.com 06/19/2014 - Congratulations, you’ve begun to eat gluten-free! However, just because a product is gluten-free doesn't mean that it is automatically healthier than gluten-containing counterpart.
    So, before you go patting yourself on the back for embracing gluten-free food, keep in minds that many gluten-free products are no healthier than their gluten-containing c...

    Connie Sarros
    This article originally appeared in the Spring 2004 edition of Celiac.com's Journal of Gluten-Sensitivity.
    Celiac.com 10/08/2014 - The one condition that accounts for almost half of the patients who seek out gastroenterologists is IBS (Irritable Bowel Syndrome).  Many celiacs suffer from this ailment.  IBS is a ‘functional’ disorder, meaning that there is no damage to th...

    Connie Sarros
    This article originally appeared in the Spring 2004 edition of Celiac.com's Journal of Gluten-Sensitivity.
    Celiac.com 10/09/2014 - Note:  Dried beans will not cook through if the salt is added too early.  This recipe serves four people.
    Ingredients:
    2 cups dried lentils 3 cups water 1 cup carrots, sliced thin 1 large onion, sliced ...

  • Celiac.com Sponsor:

  • Forum Discussions

    Ah, thanks for the clarification.   I also have Hashimoto’s.  Be on the lookout for Chronic Autoimmune Gastritis which I developed after my celiac disease diagnosis.  A repeat endoscopy revealed a healed small intestine, but gastritis.  CA...
    Thanks for your reply - it is very helpful. I have Hashimoto's, and a strong family history of autoimmune disease, so it will come as no surprise to me if I end up developing another autoimmune condition. In fact, the past year I have been...
    Hi!   An elevated (usually very) can be attributed to autoimmune or types of cancers like multiple myeloma.  I do not know your lab range, but your IgA result does not seem very elevated based on national lab ranges.  So, no worries.  ...
×
×
  • Create New...