Fiber

[Happy Holly]

How can one get enough fiber in their diet when not eating whole grains? I used to do great with fiber content, but now I'm finding I go days without much fiber. Rice just doesn't have as much fiber as the whole wheat breat and breakfast cereals I used to consume every day.

I am considering beginning a regular fiber supplement, but I'm not sure if they are gluten free. I would rather get my fiber requirements from regular food.

Any suggestions?

[RatherBSewing]

Whole grains are not the only sources of fiber. Don't forget that fruits and vegetables also contain fiber, especially when eaten raw and/or with their skins on. I try to always have plenty of fresh fruit and a variety of fresh vegetables on hand for snacks.

[NYCCeliacMom]

How can one get enough fiber in their diet when not eating whole grains? I used to do great with fiber content, but now I'm finding I go days without much fiber. Rice just doesn't have as much fiber as the whole wheat breat and breakfast cereals I used to consume every day.

I am considering beginning a regular fiber supplement, but I'm not sure if they are gluten free. I would rather get my fiber requirements from regular food.

Any suggestions?

My daughter's GI suggested Fibersure, which I got at the drugstore. It is made from inulin which is a vegetable source of fiber and gluten free. It is oderless, tasteless, etc. and you can stir into water or any other food you are eating. I put it in baked goods along with a little ground flax seed. You can eat whole grains that are gluten free but they require a little more work. Have you tried quinoa or amaranth?

[tarnalberry]

/angry face at the food industry!

You don't need grains to get fiber. Beans, vegetables, and fruits can *easily* get you *plenty* of fiber. If you want more than 25-30g per day, you'll want to actually choose what you're eating, but other than that, if you're eating a well-rounded diet with 5-7 servings of fruits and vegetables a day, and grains/legumes/pulses of some variety, you will get a lot.

Lentils - 16g fiber per cup (cooked)

Pinto or black beans - 15g fiber per cup (cooked)

Dates - 14g fiber per cup

Kidney beans - 13g fiber per cup (cooked)

Garbanzo beans (chickpeas) - 12g fiber per cup (cooked)

Blackeye beans - 11g fiber per cup (cooked)

Soybeans (edamame) - 10g fiber per cup (cooked)

Green peas - 9g per cup

Prunes - 8g per cup

Blackberries - 8g per cup

Pumpkin - 7g per cup

Papaya - 6g per papaya

Raisins - 5g per cup

Broccoli - 5g per cup

Pears - 5g per pear

Sweet Potato - 5g per potato

Carrots - 5g per cup

Potato - 4g per potato

Banana - 4g per cup

Mango - 4g per mango

Blueberries - 4g per cup

Almonds - 4g per oz

Beets - 3g per cup

Strawberries - 3g per cup

Apples - 3g per apple

Oranges - 3g per orange

For comparison, gluten free grains:

Millet - 2.3g fiber per cup (cooked)

Brown rice - 3.5g fiber per cup (cooked)

Buckwheat - 4.5g fiber per cup (cooked)

Amaranth - 5.2g fiber per cup (cooked)

Quinoa - 5.2g fiber per cup (cooked)

[Sweetfudge]

I was diagnosed w/ IBS as well as celiac, and my doctor told me to follow the IBS diet. It's a lot of the foods that Tiffany listed above (except I'm intolerant to about half of them), plus I do take a fiber supplement. I take acacia fiber (you can do a google search for it). It is specifically for calming those tummy problems that can be associated with IBS (gas, bloating, cramps, etc). I really like it. It doesn't taste bad, and I notice a huge difference when I don't take it. I buy mine at the health food store, but you can also find it on amazon.

[njbeachbum]

i also take acacia fiber (heather's IBS tummy fiber).... i noticed that it really calms down my digestive system. i don't take it every day, but i'll use 2 tsp. to 1T every other day or so. i will begin using it daily or twice a day if i feel glutened, as it does keep my tummy from completely spazzing out! it's really the only fiber supplement that i would really trust to be gluten-free of all that i researched...

[njbeachbum]

i also LOVE quinoa.... when i make batches of rice in my rice cooker, i'll add in a cup or so of quinoa to give it a different flavor and boost the protein and fiber. also, the in combo with the rice it is easier on your stomach!

[Sweetfudge]

I believe Heather's tummy fiber says gluten free on the package. I don't know, I don't even look at it anymore

I'd never thought of adding quinoa to rice. That sounds interesting....