Fiber

[donnal]

I am (perhaps unfortunately!) a cardiac rehab RN so I have to "preach" high fiber, whole wheat, blah, blah. Well, since I have been doing gluten-free I have, by it's nature, cut back somewhat on the fiber intake. However, it is starting to occur to me that I get the "good ol" bloating whenever I eat berries or add quite a bit of flax or such to whatever I've made. Could I be dealing with cross contamination or just have become more sensitive to fiber? It does usually result in more active bowels (I have been labeld IBS-C). I also feel somewhat guilty as I'm not doing what I'm supposed to preach (whole wheats till they come out one's ears, for instance). I should add that I am presently on the elimination diet (no milk, eggs, corn, soy) and I don't think I had any of that except I did have about 1/8 tsp of Promise margarnine which also lists whey in the ingred (didn't look till after I ate--still learning!). Thanks for any help!

[LuvMoosic4life]

I am (perhaps unfortunately!) a cardiac rehab RN so I have to "preach" high fiber, whole wheat, blah, blah. Well, since I have been doing gluten-free I have, by it's nature, cut back somewhat on the fiber intake. However, it is starting to occur to me that I get the "good ol" bloating whenever I eat berries or add quite a bit of flax or such to whatever I've made. Could I be dealing with cross contamination or just have become more sensitive to fiber? It does usually result in more active bowels (I have been labeld IBS-C). I also feel somewhat guilty as I'm not doing what I'm supposed to preach (whole wheats till they come out one's ears, for instance). I should add that I am presently on the elimination diet (no milk, eggs, corn, soy) and I don't think I had any of that except I did have about 1/8 tsp of Promise margarnine which also lists whey in the ingred (didn't look till after I ate--still learning!). Thanks for any help!

You could be dealing with CC depending on where the berries are from. I am always leary of things that are packaged or cut in stores b/c you never know what was on the surface before the fruit was placed there. Also, if you are eating dried berries in a package there may be gluten in them. I never buy dried fruit unless it is labeled GLuten free. I have also noticed though that too much of certain fruits, mostly dried, can cause GI problems, bloating and gas....its not as bad as a gluten reaction, but its enough to annoy me..

[RiceGuy]

Well, I can't be sure on the CC issues, but as for preaching high fiber, there are plenty of gluten-free flours, grains, and other foods which have just as much if not more fiber than whole wheat. Also keep in mind that the average American has such deplorable eating habits, that sometimes it nearly takes a sledge hammer to get through to people about such things, especially in the case of fiber, which most seem to associate with foods they don't like.

Some gluten-free flours which have as much or more fiber than whole wheat flour are:

Buckwheat Flour

Coconut Flour

Fava Bean Flour

Flaxseed Meal

Garbanzo & Fava Flour

Green Pea Flour

Millet Flour

Quinoa Flour

Soy Flour

Teff Flour

Many of the above have more protein than wheat too, though most Americans overeat on meat protein. If you make pea soup with one pound of green peas, you'd have about 3 to 3 1/2 cups, with over 22 grams of fiber. That's like 80-90% of the RDI of fiber. The protein content is also extremely high.

[BRUMI1968]

Actually, fruits and vegetables are by far and away a better source of fiber than whole grains. Check out avocados, for example. Yummy, good fat, lots of potassium, and lots of fiber. Fried fruits of course are good, but they come with lots of sugar (releases more slowly due to fiber, but nonetheless can cause gas quite badly, says me from personal experience). I bloat with dried fruit w/i a couple days of eating it for sure. If you eat beans, those are very high in fiber.

More on fiber...Open Original Shared Link

I would say if you're eating FLAX, make sure you drink lots of water, but you probably know that one. Some folks have a harder time with flax than others. I know when I was eating it regularly, it gave me quite a boost in stool size, which was fun.

I've been eating Amaranth for breakfast, which has plenty of fiber and protein, and some good minerals for keeping the old system flowing.

Good luck.

[ShayFL]

I am using Chia seeds now. They dont have a strong taste like flax and they have HUGE amounts of Omega 3s (the good fats) 4 to 1 to Omega 6s. Superior to flax in this respect. And HIGH FIBER. They can be used whole or ground. And they dont give me gas.