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Fiber

BRS-07

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BRS-07 Rookie
BRS-07
Posted

I'm not sure if this should go here, but I was wondering how everyone incorporates the proper amount of fiber into their diets. It seems to me that even if I add flax meal or higher fiber flour to my baking, along with eating fruits and vegetables, that with each being only a couple g's of fiber it would be impossible to eat as much food as you would need. Are we supposed to take fiber pills or something?

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daphniela Explorer
daphniela
Posted
I'm not sure if this should go here, but I was wondering how everyone incorporates the proper amount of fiber into their diets. It seems to me that even if I add flax meal or higher fiber flour to my baking, along with eating fruits and vegetables, that with each being only a couple g's of fiber it would be impossible to eat as much food as you would need. Are we supposed to take fiber pills or something?

I eat a lot of beans and nuts. I also use a little buckwheat flour.

Jestgar Rising Star
Jestgar
Posted

I eat lots of vegetables.

jerseyangel Proficient
jerseyangel
Posted
I eat lots of vegetables.

Me too. I also eat whole fruit instead of juices, and nuts--especially walnuts.

Homemade popcorn, also.

tarnalberry Community Regular
tarnalberry
Posted
I'm not sure if this should go here, but I was wondering how everyone incorporates the proper amount of fiber into their diets. It seems to me that even if I add flax meal or higher fiber flour to my baking, along with eating fruits and vegetables, that with each being only a couple g's of fiber it would be impossible to eat as much food as you would need. Are we supposed to take fiber pills or something?

Take a look at Open Original Shared Link.

It's really not hard to get 25-30g of fiber per day out of 1600-2000 calories per day.

Have a cup of cooked lentils - there's half your day's requirement. Most other beans are a third.

Have a cup of berries - there's a quarter of your day's requirement. Same with a cup of cooked spinach or a cup of pumpkin.

Carrots and tomatoes aren't far behind.

So, have two cups of a lentil soup with carrots and tomatoes and spinach for lunch, have some berries for dessert. That's at least 25g right there. And tasty too.

hannahp57 Contributor
hannahp57
Posted

I have read that coconut flour has high fiber. and i make gluten free granola bars with certified gluten free oats and peanut butter and semisweet or dark chocolate. oats have fiber...not a lot but eating a granola bar could help you out somewhat. and they're delicious!!!

purple Community Regular
purple
Posted

I make chili often with tomatoes, green and red peppers, garlic and onions. Fast, filling, fiber, tastey, leftovers and cheap :P

I usually make it meatless then put it on chips, baked potaotes or hotdogs for variety.

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celiac-mommy Collaborator
celiac-mommy
Posted

Right now, I'm eating between 1500-1700 calories a day and I'm getting 30-40g fiber a day. I eat quinoa with berries and chopped pecans every day, a big salad daily, couple servings of fruit, etc... I don't find it a problem at all. I also add extra flax seed to my bread dough.

OptimisticMom42 Apprentice
OptimisticMom42
Posted

Why are you worried about fiber? Just curious because fiber was the answer I recieved when I asked about constipation. Fiber was not the problem. I get plenty of fiber. Adding more fiber made it worse. Getting the cc out and the potasium and magnesium in worked.

BRS-07 Rookie
BRS-07
Posted
  • Author

Thanks for all the replies. I haven't been feeling well for the past couple weeks, keep getting chills, stomache pains and nausea, so I was going through all of the dietary things that could be playing a role in how I was feeling. When I talked to the doctor a few weeks ago about getting ill he said that it was because I am on too many vitamins. He suggested I stop all vitamins (I'm vitamin A and D deficient and low on E and iron) and see if that works. Well instead of jumping off the cliff and taking away more nutrients I figured I would pick apart my diet. I'm not sure I have been including enough fiber, so I was wondering how to do that. I don't know if that will make my random ill spells go away, but I figured it couldn't hurt. After all the doctor isn't going to do anything. Any other ideas as to what would cause ill spells?

tarnalberry Community Regular
tarnalberry
Posted

What does your diet generally look like?

HiDee Rookie
HiDee
Posted

Are your vitamins gluten-free? Is there a chance something is cross contaminated that you're eating? Maybe you have another intolerance like corn or soy or dairy. It may also be a bug of some sort, my husband had a virus like that a few months ago, it lasted about a week.

If you think it's diet related, I would strip down your diet to simple fresh vegetables, fruit, nuts, lean meats, fish, eggs etc. Try and get rid of processed stuff and sugars especially for a while and see if that helps. If you're A+D deficient try a good cod liver oil supplement in place of your Vites and plenty of green leafy veggies and nuts for vitamin E and you'll find the iron in seafood and other meats. Pretty much load up on the veggies and you should have plenty of fiber from that, make sure to get adequate protein as well.

BRS-07 Rookie
BRS-07
Posted
  • Author

Generally I eat a homemade muffin of some sort for breakfast with milk, a banana midmorning, lunch is some sort of meat or homemade taquito (corn torilla, meat and cheese), then a bowl of fruit midafternoon and then dinner is vegetable and meat normally.

All of my vitamins are gluten free....I take vitamin D, beta carotine, vitamin E, a one a day multivitamin and omega 3-6-9 which is all my fish/flax oils. I've been super carefull with any type of cross contamination and my husband has switched diet with me too. It's been going on for at least 3 weeks if not longer, so I don't think a viral thing would hand on that long. I also have been watching dairy and it seems to be fine. I don't think I have soy in my diet so I don't know about that, and I haven't been eating nuts for a couple months cause when I first started gluten free about 10 weeks ago I got sick from them so figured they were too hard to digest at the time. I haven't been brave enough to try again yet.

Fish is something that I will try to add to my diet though along with more vegetables. I was never one to actually pay alot of attention to ingredients in what I ate before going gluten free so any help is appriciated cause I'm just learning little by little right now.

tarnalberry Community Regular
tarnalberry
Posted

2 things: viral things can easily last three weeks - or four or five or six or seven... they can get tough to shake off, leaving you just feeling tired and under the weather, but not actively sick. and, is there enough fat in your diet? I see meat and veggies... but a balance of all three macronutrients - fat, protein, and complex carbs - is needed for balanced blood sugar levels and vitamin/mineral absorption.

BRS-07 Rookie
BRS-07
Posted
  • Author
2 things: viral things can easily last three weeks - or four or five or six or seven... they can get tough to shake off, leaving you just feeling tired and under the weather, but not actively sick. and, is there enough fat in your diet? I see meat and veggies... but a balance of all three macronutrients - fat, protein, and complex carbs - is needed for balanced blood sugar levels and vitamin/mineral absorption.

Depends on what you mean by fat in my diet...I will occasionally eat ice cream, chocolate, taffy, chex....but not in huge amounts. What kind of fats are you talking?

celiac-mommy Collaborator
celiac-mommy
Posted

Better sources are nuts, nut butters, avacados, olive oil, low fat cheeses, etc... Not the ice cream/candy, although OK in moderation :)

tarnalberry Community Regular
tarnalberry
Posted

Yup, Rachelle's got the thread of my thinking.

If you're eating a steamed or grilled chicken breast and a big 'ol heap of steamed/lightly sauteed/baked/etc veggies for dinner (and that's it), chances are, you've got very little fat in that meal. Or if your muffins are low in fat (they're almost certainly low in protein - unless you are specifically making high protein muffins), and if your lunch meat is also lean... That may not work to help moderate your blood sugar and won't help you absorb fat soluble vitamins.

Peanut butter on the banana, avocado with the taquitos, olive oil on the veggies for dinner... getting healthy fats may help. (And I want to stress the "may".)

BRS-07 Rookie
BRS-07
Posted
  • Author

Thanks! I will try playing around more with my diet, adding in more of the nuts and things, and see if that helps. If nothing else it will be more healthy for me, but hopefully it will work.

HiDee Rookie
HiDee
Posted
a balance of all three macronutrients - fat, protein, and complex carbs - is needed for balanced blood sugar levels and vitamin/mineral absorption.

I agree, it looks like you definitely need more protein and fat in your morning and more veggies (complex carbs) in your lunch. An egg or two with your breakfast, a few handfuls of nuts, some cheese or maybe plain yogurt with your fruit mid-morning (as well as mid-afternoon) will really help your blood sugar and energy levels.

BRS-07 Rookie
BRS-07
Posted
  • Author

Thanks to all of you for replying to this. Just thought I'd let you know....I started watching my diet close and am 99.9% positive I have a lactose intolerance problem now. I stopped eating dairy and all my stomache problems and nausea went away completely. I went out and bought lactose intolerant pills and tried um yesterday with a huge glass of milk and not a single problem!

Tiffany677 Newbie
Tiffany677
Posted

Optimistic mom, what do you mean when you write get the cc out? What is the cc?

:) Tiffany

Jestgar Rising Star
Jestgar
Posted

cc is cross contamination. Traces of gluten in your food from other sources. (kids hands, pet food, crumbs on the table, etc)

Tiffany677 Newbie
Tiffany677
Posted

Thanks!

OptimisticMom42 Apprentice
OptimisticMom42
Posted

Yep, Jestgar is right. I meant cross contamination. I had been eating nuts that were processed on shared equipment but had mistakenly gone unlabeled. Since then I've tried bringing some of the gluten free treats into my diet and have found that I'm not tolerating flours and grains yet. I'm better when I stick to meats, eggs, fruits, veggies, olive oil, coconut oil.

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      Son's legs shaking

      By knitty kitty · Posted

      Blood tests for thiamine are unreliable.  The nutrients from your food get absorbed into the bloodstream and travel around the body.  So, a steak dinner can falsely raise thiamine blood levels in the following days.  Besides, thiamine is utilized inside cells where stores of thiamine are impossible to measure. A better test to ask for is the Erythrocyte Transketolace Activity test.  But even that test has been questioned as to accuracy.  It is expensive and takes time to do.   Because of the discrepancies with thiamine tests and urgency with correcting thiamine deficiency, the World Health Organization recommends giving thiamine for several weeks and looking for health improvement.  Thiamine is water soluble, safe and nontoxic even in high doses.   Many doctors are not given sufficient education in nutrition and deficiency symptoms, and may not be familiar with how often they occur in Celiac disease.  B12 and Vitamin D can be stored for as long as a year in the liver, so not having deficiencies in these two vitamins is not a good indicator of the status of the other seven water soluble B vitamins.  It is possible to have deficiency symptoms BEFORE there's changes in the blood levels.   Ask your doctor about Benfotiamine, a form of thiamine that is better absorbed than Thiamine Mononitrate.  Thiamine Mononitrate is used in many vitamins because it is shelf-stable, a form of thiamine that won't break down sitting around on a store shelf.  This form is difficult for the body to turn into a usable form.  Only thirty percent is absorbed in the intestine, and less is actually used.   Thiamine interacts with all of the other B vitamins, so they should all be supplemented together.  Magnesium is needed to make life sustaining enzymes with thiamine, so a magnesium supplement should be added if magnesium levels are low.   Thiamine is water soluble, safe and nontoxic even in high doses.  There's no harm in trying.
    • lizzie42
      Son's legs shaking

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      Neither of them were anemic 6 months after the Celiac diagnosis. His other vitamin levels (d, B12) were never low. My daughters levels were normal after the first 6 months. Is the thiamine test just called thiamine? 
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      Yes, I do think they need a Thiamine supplement at least. Especially since they eat red meat only occasionally. Most fruits and vegetables are not good sources of Thiamine.  Legumes (beans) do contain thiamine.  Fruits and veggies do have some of the other B vitamins, but thiamine B 1 and  Cobalamine B12 are mostly found in meats.  Meat, especially organ meats like liver, are the best sources of Thiamine, B12, and the six other B vitamins and important minerals like iron.   Thiamine has antibacterial and antiviral properties.  Thiamine is important to our immune systems.  We need more thiamine when we're physically ill or injured, when we're under stress emotionally, and when we exercise, especially outside in hot weather.  We need thiamine and other B vitamins like Niacin B 3 to keep our gastrointestinal tract healthy.  We can't store thiamine for very long.  We can get low in thiamine within three days.  Symptoms can appear suddenly when a high carbohydrate diet is consumed.  (Rice and beans are high in carbohydrates.)  A twenty percent increase in dietary thiamine causes an eighty percent increase in brain function, so symptoms can wax and wane depending on what one eats.  The earliest symptoms like fatigue and anxiety are easily contributed to other things or life events and dismissed.   Correcting nutritional deficiencies needs to be done quickly, especially in children, so their growth isn't stunted.  Nutritional deficiencies can affect intelligence.  Vitamin D deficiency can cause short stature and poor bone formation.   Is your son taking anything for the anemia?  Is the anemia caused by B12 or iron deficiency?  
    • lizzie42
      Son's legs shaking

      By lizzie42 · Posted

      Thank you! That's helpful. My kids eat very little processed food. Tons of fruit, vegetables, cheese, eggs and occasional red meat. We do a lot of rice and bean bowls, stir fry, etc.  Do you think with all the fruits and vegetables they need a vitamin supplement? I feel like their diet is pretty healthy and balanced with very limited processed food. The only processed food they eat regularly is a bowl of Cheerios here and there.  Could shaking legs be a symptom of just a one-time gluten exposure? I guess there's no way to know for sure if they're getting absolutely zero exposure because they do go to school a couple times a week. We do homeschool but my son does a shared school 2x a week and my daughter does a morning Pre-K 3 x a week.  At home our entire house is strictly gluten free and it is extremely rare for us to eat out. If we eat at someone else's house I usually just bring their food. When we have play dates we bring all the snacks, etc. I try to be really careful since they're still growing. They also, of course, catch kids viruses all the time so I  want to make sure I know whether they're just sick or they've had gluten. It can be pretty confusing when they're pretty young to even be explaining their symptoms! 
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