Jump to content

  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.


  • Celiac.com Sponsor (A1):
    Celiac.com Sponsor (A1-M):

  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate

Fiber!

sansglutengrl

Recommended Posts

sansglutengrl Explorer
sansglutengrl
Posted

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??

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


Mango04 Enthusiast
Mango04
Posted

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.

jerseyangel Proficient
jerseyangel
Posted

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

missy'smom Collaborator
missy'smom
Posted

Bob's Red Mill Might Tasty Hot Cereal

cruelshoes Enthusiast
cruelshoes
Posted

GIG has a great printable handout about adding fiber to your diet: Open Original Shared Link

celiac-mommy Collaborator
celiac-mommy
Posted

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.

gluten15 Apprentice
gluten15
Posted

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.

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


gfpaperdoll Rookie
gfpaperdoll
Posted

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.

itchygirl Newbie
itchygirl
Posted

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...

Open Original Shared Link

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.

Offthegrid Explorer
Offthegrid
Posted

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.

jerseyangel Proficient
jerseyangel
Posted
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 :)

Ursa Major Collaborator
Ursa Major
Posted

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).

itchygirl Newbie
itchygirl
Posted

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

Open Original Shared Link

Open Original Shared Link

I got dx'd with this by my urilogist, after a rather annoying test :(

I have PN too so it makes sense....

gfpaperdoll Rookie
gfpaperdoll
Posted

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).

Ursa Major Collaborator
Ursa Major
Posted
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.

itchygirl Newbie
itchygirl
Posted

Just footnoting Ursa in case anybody wants to look further. Short Chain fatty acids and colon health is a wayyy interesting topic!

Open Original Shared Link

gluten15 Apprentice
gluten15
Posted
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.

Well..while I am reluctant to say anything anymore because anytime I suggest something..you would think I know nothing since someone always follows with a remark as why not to do.

I actually pop mine on the stove with really good pure virgin coconut oil and sea salt. The coconut oil is really good for you too..so a added benefit and you aren't cooking in bad oil. Win..win.

Ursa Major Collaborator
Ursa Major
Posted
Well..while I am reluctant to say anything anymore because anytime I suggest something..you would think I know nothing since someone always follows with a remark as why not to do.

I actually pop mine on the stove with really good pure virgin coconut oil and sea salt. The coconut oil is really good for you too..so a added benefit and you aren't cooking in bad oil. Win..win.

That sounds great, and very healthy! Olive oil really shouldn't be heated, as it becomes toxic at high temperatures. But coconut oil is extremely heat stable, and is the best cooking oil there is.

gluten15 Apprentice
gluten15
Posted
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.

Well..Flax is really good for almost everyone. Why don't you post what you have heard for us?

Flax is one of the best things many can add to thier diet..but it goes without saying that not everything is for everyone and we all should check out EVERYTHING before adding it to our diet.

Flaxseed OIL yes..be careful with this..but flaxseed..hmmm

For MOST the numerous benefits of flax seed outway the bad.

Be careful with the dried fruit. Raises the sugar content and most are done with sulfites. It also should be from a organic source as many fruits are the most oversprayed. It's also higher in carbs and calories unless that's what you are looking for.

jerseyangel Proficient
jerseyangel
Posted
That sounds great, and very healthy! Olive oil really shouldn't be heated, as it becomes toxic at high temperatures. But coconut oil is extremely heat stable, and is the best cooking oil there is.

I wish I could tolerate coconut oil, but I get very ill from coconut.

I use light olive oil for things like popcorn--it has a higher smoke point than, say extra virgin.

itchygirl Newbie
itchygirl
Posted
Well..while I am reluctant to say anything anymore because anytime I suggest something..you would think I know nothing since someone always follows with a remark as why not to do.

Uh... does this mean I should not mention how good popcorn is with bacon grease? :lol:

tarnalberry Community Regular
tarnalberry
Posted

beans, lentils, gluten-free whole grains, vegetables (lots of those!), flax meal is good in lots of things, and the like. starchy stuff screws with my blood sugar, so I can't have it anyway... :/

sansglutengrl Explorer
sansglutengrl
Posted
  • Author

Wow! Thanks everyone - I have some great ideas to run with! I think I was getting frustrated because I was thinking around meals, but I'm realizing now that you can fit fiber in as a snack, etc. etc. it doesn't have to be a bowl full of horse feed for breakfast. :)

Two questions: gfpaperdoll - what is "double DQ1"

And everyone else - I've cut out almost 100% of processed food out of my diet - for the most part, thanks to the organic craze - I've moved to almost entirely organic foods... But I'm curious about corn sugar - this can be found in some organic food, right? Is this something that I need to cut out as well?

Ok, one more - has anyone tried the raw foods thing?

Thanks all! I hope it's not raining where you are - I think if I don't see the sun soon I might lose my mind. :o

Ursa Major Collaborator
Ursa Major
Posted
And everyone else - I've cut out almost 100% of processed food out of my diet - for the most part, thanks to the organic craze - I've moved to almost entirely organic foods... But I'm curious about corn sugar - this can be found in some organic food, right? Is this something that I need to cut out as well?

Ok, one more - has anyone tried the raw foods thing?

Thanks all! I hope it's not raining where you are - I think if I don't see the sun soon I might lose my mind. :o

High fructose corn syrup is one of the WORST sugars out there. It is more unhealthy than just normal white sugar and should be avoided at all cost. Open Original Shared Link

I can't do the 'raw foods thing', because I can't tolerate too much raw food at a time. A few carrots once in a while, and a (peeled) pear every day or every second day is it. I probably never will be able to eat a lot of raw food, I imagine due to permanent damage from undiagnosed gluten intolerance for fifty years.

Well, the sun was shining here a few minutes ago, but we still have a ton of snow on the ground (despite it pouring rain all day two days ago). It was snowing a little a couple of hours ago.

Spring will come soon, but not that soon where I am.

babysteps Contributor
babysteps
Posted

good 'starter' popcorn method (well, works for me) - roughly 1:3 oil-to-popcorn (similar to what it says on the popcorn package; I use olive oil, my mother used pan drippings - so yes, bacon fat is yummy!!). I use a stockpot on the stove top. Put oil in pot with 3 kernels of popcorn, cover with lid, set heat on medium (I use "7" out of "1-12" on my stove). When all 3 kernels pop, add the rest of the popcorn. Then shake constantly until popping stops (or popcorn reaches lid :lol: ). Yum

Raw food, spouse & I did modified 'purification' diet (similar to a caveman diet - more raw than most, but not strictly raw) for 3 weeks this winter - raw fruit, mostly raw veggies (some were "okay" to steam, for example asparagus and even broccoli), some vitamin supplements, okay to cook brown rice, eggs, lean meat; a very little bit of flax oil or olive oil. And that was IT - no salt, no pepper, no spices (herbs okay), no nuts, no seeds. Drink only spring or filtered water, etc. Anyway, details aren't as important (there are many similar 'diets', each with their own rules) as that we actually felt really good. And no CC! However it is a hassle - can't really eat out unless you are in LA or NYC and have a raw food restaurant nearby ;)

Archived

This topic is now archived and is closed to further replies.

Go to topic listing

  • Get Celiac.com Updates:
    Support Celiac.com:
    Join eNewsletter
    Donate
  • Celiac.com Sponsor (A17):
    Celiac.com Sponsor (A17):



    Celiac.com Sponsors (A17-M):



  • Recent Activity

    1. knitty kitty
      - knitty kitty replied to catnapt's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      3

      results from 13 day gluten challenge - does this mean I can't have celiac?

      @catnapt, Wheat germ has very little gluten in it. Gluten is the carbohydrate storage protein, what the flour is made from, the fluffy part. Just like with beans, there's the baby plant that will germinate ("germ"-inate) if sprouted, and the bean part is the carbohydrate storage protein. Wheat germ is the baby plant inside a kernel of wheat...
    2. knitty kitty
      - knitty kitty replied to Scott Adams's topic in Post Diagnosis, Recovery & Treatment of Celiac Disease
      49

      Supplements for those Diagnosed with Celiac Disease

      Hello, @asaT, I'm curious to know whether you are taking other B vitamins like Thiamine B1 and Niacin B3. Malabsorption in Celiac disease affects all the water soluble B vitamins and Vitamin C. Thiamine and Niacin are required to produce energy for all the homocysteine lowering reactions provided by Folate, Cobalamine and Pyridoxine. Weight...
    3. Florence Lillian
      - Florence Lillian replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      11

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      Hi Jane: You may want to try the D3 I now take. I have reactions to fillers and many additives. Sports Research, it is based in the USA and I have had no bad reactions with this brand. The D3 does have coconut oil but it is non GMO, it is Gluten free, Soy free, Soybean free and Safflower oil free. I have a cupboard full of supplements that did not agree...
    4. catnapt
      - catnapt replied to catnapt's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      3

      results from 13 day gluten challenge - does this mean I can't have celiac?

      highly unlikely NOTHING and I mean NOTHING else has ever caused me these kinds of symptoms I have no problem with dates, they are a large part of my diet In fact, I eat a very high fiber, very high vegetable and bean diet and have for many years now. It's considered a whole foods plant based or plant forward diet (I do now eat some lean...
    5. cristiana
      - cristiana replied to hjayne19's topic in Post Diagnosis, Recovery & Treatment of Celiac Disease
      21

      Insomnia help

      Thank you for your post, @nanny marley It is interesting what you say about 'It's OK not to sleep'. Worrying about sleeping only makes it much harder to sleep. One of my relatives is an insomniac and I am sure that is part of the problem. Whereas I once had a neighbour who, if she couldn't sleep, would simply get up again, make a cup of tea, read,...
  • Celiac.com Sponsor (A19):

  • Member Statistics

    • Total Members
      133,354
    • Most Online (within 30 mins)
      7,748
    Gracieruizzz
    Newest Member
    Gracieruizzz
    Joined
  • Celiac.com Sponsor (A20):
  • Celiac.com Sponsor (A22):

  • Forum Statistics

    • Total Topics
      121.6k
    • Total Posts
      1m
  • Celiac.com Sponsor (A21):

  • Upcoming Events

  • Posts

    • knitty kitty
      results from 13 day gluten challenge - does this mean I can't have celiac?

      By knitty kitty · Posted

      @catnapt, Wheat germ has very little gluten in it.  Gluten is  the carbohydrate storage protein, what the flour is made from, the fluffy part.  Just like with beans, there's the baby plant that will germinate  ("germ"-inate) if sprouted, and the bean part is the carbohydrate storage protein.   Wheat germ is the baby plant inside a kernel of wheat, and bran is the protective covering of the kernel.   Little to no gluten there.   Large amounts of lectins are in wheat germ and can cause digestive upsets, but not enough Gluten to provoke antibody production in the small intestines. Luckily you still have time to do a proper gluten challenge (10 grams of gluten per day for a minimum of two weeks) before your next appointment when you can be retested.  
    • knitty kitty
      Supplements for those Diagnosed with Celiac Disease

      By knitty kitty · Posted

      Hello, @asaT, I'm curious to know whether you are taking other B vitamins like Thiamine B1 and Niacin B3.  Malabsorption in Celiac disease affects all the water soluble B vitamins and Vitamin C.  Thiamine and Niacin are required to produce energy for all the homocysteine lowering reactions provided by Folate, Cobalamine and Pyridoxine.   Weight gain with a voracious appetite is something I experienced while malnourished.  It's symptomatic of Thiamine B1 deficiency.   Conversely, some people with thiamine deficiency lose their appetite altogether, and suffer from anorexia.  At different periods on my lifelong journey, I suffered this, too.   When the body doesn't have sufficient thiamine to turn food, especially carbohydrates, into energy (for growth and repair), the body rations what little thiamine it has available, and turns the carbs into fat, and stores it mostly in the abdomen.  Consuming a high carbohydrate diet requires additional thiamine to process the carbs into energy.  Simple carbohydrates (sugar, white rice, etc.) don't contain thiamine, so the body easily depletes its stores of Thiamine processing the carbs into fat.  The digestive system communicates with the brain to keep eating in order to consume more thiamine and other nutrients it's not absorbing.   One can have a subclinical thiamine insufficiency for years.  A twenty percent increase in dietary thiamine causes an eighty percent increase in brain function, so the symptoms can wax and wane mysteriously.  Symptoms of Thiamine insufficiency include stunted growth, chronic fatigue, and Gastrointestinal Beriberi (diarrhea, abdominal pain), heart attack, Alzheimer's, stroke, and cancer.   Thiamine improves bone turnover.  Thiamine insufficiency can also affect the thyroid.  The thyroid is important in bone metabolism.  The thyroid also influences hormones, like estrogen and progesterone, and menopause.  Vitamin D, at optimal levels, can act as a hormone and can influence the thyroid, as well as being important to bone health, and regulating the immune system.  Vitamin A is important to bone health, too, and is necessary for intestinal health, as well.   I don't do dairy because I react to Casein, the protein in dairy that resembles gluten and causes a reaction the same as if I'd been exposed to gluten, including high tTg IgA.  I found adding mineral water containing calcium and other minerals helpful in increasing my calcium intake.   Malabsorption of Celiac affects all the vitamins and minerals.  I do hope you'll talk to your doctor and dietician about supplementing all eight B vitamins and the four fat soluble vitamins because they all work together interconnectedly.  
    • Florence Lillian
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By Florence Lillian · Posted

      Hi Jane: You may want to try the D3 I now take. I have reactions to fillers and many additives. Sports Research, it is based in the USA and I have had no bad reactions with this brand. The D3 does have coconut oil but it is non GMO, it is Gluten free, Soy free, Soybean free and Safflower oil free.  I have a cupboard full of supplements that did not agree with me -  I just keep trying and have finally settled on Sports Research. I take NAKA Women's Multi full spectrum, and have not felt sick after taking 2 capsules per day -  it is a Canadian company. I buy both from Amazon. I wish you well in your searching, I know how discouraging it all is. Florence.  
    • catnapt
      results from 13 day gluten challenge - does this mean I can't have celiac?

      By catnapt · Posted

      highly unlikely  NOTHING and I mean NOTHING else has ever caused me these kinds of symptoms I have no problem with dates, they are a large part of my diet In fact, I eat a very high fiber, very high vegetable and bean diet and have for many years now. It's considered a whole foods plant based or plant forward diet (I do now eat some lean ground turkey but not much) I was off dairy for years but recently had to add back plain yogurt to meet calcium needs that I am not allowed to get from supplements (I have not had any problem with the yogurt)   I eat almost no processed foods. I don't eat out. almost everything I eat, I cook myself I am going to keep a food diary but to be honest, I already know that it's wheat products and also barley that are the problem, which is why I gradually stopped eating and buying them. When I was eating them, like back in early 2024, when I was in the middle of moving and ate out (always had bread or toast or rolls or a sub or pizza) I felt terrible but at that time was so busy and exhausted that I never stopped to think it was the food. Once I was in my new place, I continued to have bread from time to time and had such horrible joint pain that I was preparing for 2 total knee replacements as well as one hip! The surgery could not go forward as I was (and still am) actively losing calcium from my bones. That problem has yet to be properly diagnosed and treated   anyway over time I realized that I felt better when I stopped eating bread. Back at least 3 yrs ago I noticed that regular pasta made me sick so I switched to brown rice pasta and even though it costs a lot more, I really like it.   so gradually I just stopped buying and eating foods with gluten. I stopped getting raisin bran when I was constipated because it made me bloated and it didn't help the constipation any more (used to be a sure bet that it would in the past)   I made cookies and brownies using beans and rolled oats and dates and tahini and I LOVE them and have zero issues eating those I eat 1 or more cans of beans per day easily can eat a pound of broccoli - no problem! Brussels sprouts the same thing.   so yeh it's bread and related foods that are clearly the problem  there is zero doubt in my mind    
    • cristiana
      Insomnia help

      By cristiana · Posted

      Thank you for your post, @nanny marley It is interesting what you say about 'It's OK not to sleep'. Worrying about sleeping only makes it much harder to sleep.  One of my relatives is an insomniac and I am sure that is part of the problem.  Whereas I once had a neighbour who, if she couldn't sleep, would simply get up again, make a cup of tea, read, do a sudoku or some other small task, and then go back to bed when she felt sleepy again.  I can't think it did her any harm - she lived  well into her nineties. Last week I decided to try a Floradix Magnesium supplement which seems to be helping me to sleep better.  It is a liquid magnesium supplement, so easy to take.  It is gluten free (unlike the Floradix iron supplement).  Might be worth a try.        
×
×
  • Create New...

Important Information

NOTICE: This site places This site places cookies on your device (Cookie settings). on your device. Continued use is acceptance of our Terms of Use, and Privacy Policy.