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Celiac.com 01/14/2025 - As the gluten-free food industry expands, those with celiac disease or gluten sensitivity have more options than ever. From bread to cookies and yes, even pretzels, the market is brimming with snacks designed to meet dietary restrictions. But not all gluten-free products are created equal. While some provide excellent nutrition, others may fall short—or even harm your health if consumed in excess. A closer look at Glutino's Gluten-Free Pretzel Twists raises important questions about what we consider "healthy" in the gluten-free world. The Sodium Dilemma: What to Know Glutino's Sodium Levels A serving of Glutino’s Gluten-Free Pretzel Twists contains 640 milligrams of sodium per 30 grams—28% of the recommended daily value. By comparison, the average salted hard pretzel contains 380 milligrams of sodium per serving. For those with celiac disease or gluten sensitivity, this may be concerning, as many gluten-free eaters already rely on packaged foods, which often have higher sodium levels than their gluten-containing counterparts. Why Excess Sodium is a Problem Sodium is an essential mineral, but too much can strain the kidneys, increase blood volume, and elevate blood pressure. This, in turn, may increase the risk of cardiovascular issues. For individuals managing additional autoimmune conditions, as some with celiac disease do, the health risks associated with excess sodium can be even more pronounced. The Fiber Gap: A Missed Opportunity Where's the Fiber? Fiber is crucial for digestion and overall health, yet Glutino’s pretzels contain zero grams of fiber per serving. While typical pretzels only offer 1 gram of fiber, this lack highlights the need for better nutritional value in gluten-free alternatives. The Importance of Fiber for Celiac Patients Celiac disease can damage the small intestine, often leading to nutrient malabsorption and digestive discomfort. Adequate fiber intake is essential to regulate digestion, prevent constipation, and support gut health. Adults should aim for 28 grams of fiber per day on a 2,000-calorie diet—something Glutino’s pretzels won’t contribute to. Empty Calories: The Nutrient Deficiency What’s Missing Beyond sodium and fiber, Glutino’s pretzels are also devoid of key nutrients. For people with celiac disease, who may already struggle to absorb certain vitamins and minerals, choosing nutrient-dense snacks is especially important. Snacks like roasted edamame or BeyondTwistz Pretzels—both rich in protein and fiber—can serve as healthier alternatives. Why Nutrient Density Matters Celiac patients often work hard to maintain balanced nutrition while avoiding gluten. Snacks that provide vitamins, minerals, protein, and fiber help bridge nutritional gaps and promote long-term health. A pretzel that contributes little beyond empty calories fails to meet these needs. Making Smarter Gluten-Free Choices Read the Labels For those managing celiac disease, a gluten-free label is just the starting point. Take the time to read nutrition labels carefully. Look for snacks that balance taste with essential nutrients like fiber, protein, and vitamins. Alternative Gluten-Free Snacks Roasted Chickpeas: High in protein and fiber, roasted chickpeas are crunchy, satisfying, and nutrient-rich. Veggie Chips: Choose brands with limited ingredients and baked, not fried, options. Homemade Popcorn: A customizable, low-sodium option that can be flavored to your liking. Superfood Bars: Bars with whole food ingredients such as nuts, seeds, and dried fruit provide energy and nutrition in one package. Final Thoughts: What Does This Mean for the Gluten-Free Community? While Glutino’s Gluten-Free Pretzel Twists may be safe for those avoiding gluten, they’re far from a health food. High sodium, zero fiber, and a lack of nutrients make them a less-than-ideal choice for anyone striving for a balanced diet. For people with celiac disease, who often face additional dietary challenges, smarter snacking is essential. By seeking out nutrient-dense alternatives and being mindful of hidden drawbacks in processed foods, gluten-free eaters can prioritize both taste and health. Remember: gluten-free doesn’t automatically mean healthy. Making informed decisions is key to feeling your best while living gluten-free. Read more at: msn.com
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Celiac.com 02/04/2023 - Flax is widely grown across the Canadian prairies and northern USA, with Canada being the world’s top producer. It is harvested for a variety of purposes. The stems are used in the production of linen cloth and fine quality papers. Flaxseeds are sold whole or ground and incorporated into a number of food products or packaged for individual consumer use. Flax oil is an edible oil produced by cleaning, cracking and pressing flaxseeds under controlled temperatures and sold as a “cold-pressed oil” that is bottled in dark colored bottles and refrigerated. The seeds are also used for industrial purposes to make linseed oil, which is produced by using solvents to extract the oil from the seed during the crushing process. Sold in raw or boiled form, linseed oil is a main ingredient in paints, stains, coatings and linoleum floorings. Flax has been consumed throughout history for its nutritional and health benefits. It is loaded with dietary fiber, vitamins, minerals, protein and other healthy substances. “F” is for fiber Flax contains two types of dietary fiber- soluble and insoluble. Soluble fiber can lower blood lipid levels and helps regulate blood sugar levels. Insoluble fiber acts as a bulking agent and promotes regularity and may also reduce the risk of colon cancer. Three tablespoons of ground flax contains 6 grams of total dietary fiber. “L” is for lignans Lignans are naturally occurring compounds found in a variety of plant foods. Flax is the richest source of lignans, containing 75 times more than any other plant food. Lignans are referred to as phytoestrogens and have weak estrogen-like properties. Recent research has revealed that lignans may protect against hormone-sensitive cancers such as breast cancer. “A” is for Alpha-Linolenic Acid (ALA) Flaxseed is rich in ALA, an omega-3 fatty acid. Omega-3 fatty acids play a role in reducing the risk of heart disease by lowering blood fat levels and making blood platelets less sticky, thereby reducing the risk of blood clots. They also have been cited as beneficial for people with immune system aliments. “X” is for excellent Flax is high in vitamins and minerals such as Vitamin B6, folic acid, potassium, iron, calcium, magnesium, phosphorus, and zinc. It is also a rich source of plant protein. DIETARY FLAX 1. Whole Flaxseed The whole seed provides dietary fiber, which pass undigested through the body, and act as a laxative. They can be stored at room temperature for up to one year. Add them to a variety of recipes for a pleasant change in texture and flavor. 2. Ground Flax Flaxseeds can be ground in a coffee grinder or food processor. You can also purchase “milled/ground” flax available in vacuum-sealed packages from health food stores or grocery stores. When the seeds are ground you receive the maximum nutritional benefits from flax including dietary fiber, alpha-linolenic acid (ALA), lignans, protein and other nutrients. Use ground flax immediately or store in an opaque container in the fridge or freezer for up to 90 days. For optimum freshness it is best to grind flax as you need it. Ground flax has a light, nutty flavor and can be added to hot or cold cereals, muffins, cookies, breads, pancakes, waffles, meat loaf, burgers, casseroles, soups, salads, yogurt, frozen yogurt, ice cream, pudding or a fruit smoothie blender drink. Remember that baked goods with flax will brown more readily. As with any new high fiber food, start slowly, 1-2 teaspoons, and make sure you consume enough fluids. To get the health benefits from ground flax, use 1-4 tablespoons/day. • One tablespoon of ground flax contains 25 calories, 2.5 grams of fat, 2 grams of dietary fiber and 2 grams of ALA. 3. Flax Oil The oil is rich in alpha-linolenic acid, however it does not contain all the other nutritional components such as dietary fiber, protein, and lignans. Flax oil needs to be refrigerated at all times and once opened must be used within six to eight weeks, as it goes rancid after that time. 4. Omega-3 Enriched Eggs Hens fed a specially formulated flaxseed diet produce an omega-3 rich egg. These eggs contain 8-10 times more alpha-linolenic acid (ALA) than a regular egg. 5. Flax in Gluten-Free Products Several companies are adding flax to their products. Some examples are bars and bagels from Enjoy Life Foods, fortified rice pasta from Pastariso, fortified potato and rice pasta from Pastato, Omega Smart nutritional snack bars, sunflower flax rice bread and Kinni-Kwik sunflower flax bread and bun mix from Kinnikinnick Foods. People with gluten intolerance need to keep nutrition a top priority, and flax can be a healthy addition to the gluten-free diet!
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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 the digestive tract. Only the bowel’s function, not its structure, is disturbed. Here is Where the Irony Begins Patients suffering from constipation are encouraged to consume a lot of dietary fiber (non-digestible carbohydrates and lignin from plants) because it acts as a mild laxative and promotes bowel evacuation. A ‘mild laxative’ is the last thing someone with diarrhea needs, right? Wrong! It is recommended that IBS patients go on a high-fiber diet. Studies show that IBS patients on a high fiber diet report a reduction in pain; those on a low fiber diet do not. Bowel habits improve in about half of IBS patients on the high fiber diet. Even for people who do not have IBS, doctors recommend that we all include more fiber in our diets. So How Much is ‘Enough’ Fiber? The daily recommendation is 25 to 35 grams of combined soluble fiber (dissolves in water) and insoluble fiber (‘roughage’ that does not dissolve in water). Peas, beans and apples contain soluble fiber, which slows digestion and helps the body absorb nutrients from food. Flax seeds and nuts provide insoluble fiber, which helps foods pass through the stomach and intestines and adds bulk to the stool. Fiber is found in plant foods and cannot be digested by humans. It may also help control weight because it makes you feel full sooner. The total grams of fiber you should ingest depends on your digestive system’s sensitivity. Just a warning: A high-fiber diet causes gas because the carbohydrates in high-fiber foods cannot be completely digested in the stomach and small intestine. It is best to increase the amount of consumed fiber slowly to allow your body to get used to it gradually. Additionally, it is vital to increase water consumption in proportion to the increased intake of fiber. Where Do You Find Fiber? Fiber is found in vegetable gums (konjac gum, gum Arabic, carrageenan, guar gum, locust bean gum, petin vegetable gums, xanthan gum). It is also found in nature, in the foods we harvest from the ground. The following list shows some of the foods that are high in fiber: 1 oz. dry almonds (3g) 1 oz. roasted pumpkin seeds (10.2g) 1 oz. sunflower seeds (4g) 1 unpeeled medium apple (3.7g) 1 unpeeled pear (4.5g) 1 kiwi (5g) 4 oz. dried, sulfured apricots (8.8g) 4 oz. dried figs (10.5g) 10 dried prunes (6.1g) 1 cup raspberries (9g) ¾ cup blackberries (7g) ½ cup baked beans (7g) ½ cup chick peas (7g) 1 cup boiled lentils (15.6g) ½ cup canned lima beans (5.8g) ½ cup navy beans (6.7g) ½ cup pinto refried beans (11g) 1 corn on the cob (5.9g) 1 cup white corn (11.2g) 3 ½ cups air-popped popcorn (4.5g) 2 oz. corn pasta, cooked (7.9g) ½ cup frozen peas, cooked (4.2g) 1 cup spinach (4g) You may have to eat 50 stalks of celery each day to get your recommended amount of fiber, or you may prefer to incorporate the suggestions below: Add nuts and seeds (sesame seeds, pumpkin seeds, sunflower seeds) to salads and casseroles, sprinkle them over vegetables, or add them to a stir-fry. You can also sprinkle them with seasonings and roast them slowly in the oven for a healthy snack. Add cooked dried beans and shredded carrots to everything from salads to soups, stews, casseroles, meatloaf, or even rice (Note that cooking vegetables does not change their fiber content). Eat plenty of fruits (especially citrus fruits), berries, prunes, figs or apricots. Keeping the skins on fruits (and vegetables) will add a small amount of extra fiber, but the skins are the part that are most exposed to pesticides, so unless you are buying organic fruits and vegetables, you may be better off peeling them first. Snack on popcorn (Air-popped is the healthiest). Sprinkle raisins on salads, puddings, canned fruit, baked apples, sweet potatoes, cereal, or just eat them plain as a snack. Add shredded cabbage and peas to salads, soups, wraps, stir-fries, and stews. Use brown rice or quinoa in place white rice. Add shredded apples to pancake batters, quick breads, and yam dishes. Serve a baked apple for dessert instead of cookies. Eat a fresh apples, apricots, prunes or oranges instead of drinking their juice. Add dried cranberries to cereal, quick breads, muffins, cookie batter, yam dishes, and salads. Make up a bowl of nuts, raisins and dried cranberries for a snack.
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Celiac.com 02/21/2020 - It seems fiber is important, especially for those suffering from celiac disease. Who knew? A study published in the March 2018 issue of Clinical Gastroenterology determined that increased fiber intake helped with ongoing celiac symptoms among sero-negative patients, and those with healed small intestine mucosa. The study looked at 47 confirmed celiac disease patients, of which 22 were not suffering from ongoing celiac symptoms, while 25 had ongoing symptoms. Both groups had healed intestinal mucosa and negative blood tests for celiac disease. They also tested a whole bunch of other technical biomarkers such as "CD3 + and γδ + intraepithelial lymphocytes (IELs), CD25 + and FOXP3 + regulatory T cells, and CD117 + mast cells, and the expression of tight junction proteins claudin-3 and occludin, heat shock protein 60, interleukin 15, and Toll-like receptor 2 and 4 were evaluated in duodenal biopsies." I have no idea what these are or why they are important, but they looked at them. My guess is that they are related to the autoimmune and/or inflammatory processes. The asymptomatic patients ate more fiber and had a larger number of CD3 intraephithelial lymphocytes (IELs). According to the study, "There may be a correlation between the number of CD3 IELs and intestinal inflammation." The big take away for me on this is that we should eat more fiber. The gluten-free diet is notoriously low in fiber. Some good sources of fiber are beans, greens, coconut, corn, broccoli, sweet potatoes, and brown rice. Beans can cause unfortunate gas and bloating which can be mistaken for celiac symptoms. Soaking beans overnight before cooking and using the Beano enzymes are good ways to counteract this. I find I can eat beans one day, but struggle if I try to eat them two days in a row. Leafy greens, again two days in a row throws my body into a fit. Maybe alternating days of beans and greens might help! Also, there is no shame in a gluten-free fiber supplement. I find psyllium husk fiber supplements to be exceptionally hard on my system. I use flax seeds when I need to. Here is a great article on how to choose a good fiber supplement for yourself. Anyway, if you are experiencing ongoing celiac symptoms, try a fiber supplement for a few weeks. Many people will tell you to eliminate diary, all grains, or a low FODMAP diet. This might be simpler and easier to implement than any of those and might provide relief. I would say this is worth a try!
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Thirty Great High Fiber Foods That Are Gluten-Free
Scott Adams posted an article in Gluten-Free Foods & Beverages
Celiac.com 07/21/2020 - Getting enough fiber while eating a gluten-free diet can be a challenge, especially for kids. Adequate fiber as part of a nutritious diet can help to prevent numerous health and digestive issues, and is important for overall health. There are so many gluten-free foods that deliver good fiber content, but here are thirty great high fiber gluten-free foods. Thirty Great High Fiber Gluten-Free Foods Apples - A good source of fiber, vitamin C and antioxidants Artichokes - High in fiber and packed with antioxidants. Avocado - About 14 grams of fiber per avocado, and brimming with healthy fats. Beans - Beans range from 11 to 17 grams of fiber per cup. Aduzuki beans, Black beans, Lima beans, Pinto beans, Garbanzo beans, Navy beans, white beans, and more are all great sources of protein and fiber. Beets - Cooked beets contain about 3.2 g of fiber per cup. Berries - In addition to being high in fiber, berries are also rich in antioxidants and vitamin C. This includes Blackberries, Blueberries, Boysenberries, Elderberries, Raspberries, and more. Broccoli - High in fiber, folate, and a good source of vitamin K, which promotes bone health. Brown Rice - Brown rice contains 4 grams of fiber for a 1 cup serving. Brussels sprouts - High in fiber and rich in chemicals that may promote prostate health, and protect against cancer. Buckwheat - Gluten-free and packing in 5 grams of fiber per cup, buckwheat is a good source of fiber. Chard - With about 4 grams of fiber per cup, chard is a great way to add fiber to any meal. Collard Greens - No southern meal is complete without some tasty collard greens. With 5 grams of fiber per cup, they are as nutritious as they are delicious. Figs - With about 16 grams of fiber per cup, figs are packed with fiber. Guavas - With 9 grams of fiber per cup, figs are also rich in vitamin C. Jicama - With 6 grams of fiber per cup, jicama also contains good levels of vitamin C and potassium. Lentils - Like quinoa, lentils are high in fiber and protein. Mango - With about 4.5 grams of fiber per 8 ounce serving, mangoes offer a delicious way to get extra fiber. Nuts - Nuts are a great source of fiber, and can range from 4 to 12 grams of fiber per ounce. Almonds, Hazelnuts, Pecans, Peanuts, Pistachios, Walnuts, and more are all good sources of fiber. Almonds, walnuts, and pistachios have been shown to lower cholesterol. Oats - Make sure they are "gluten-free" oats. With more than 8 grams of fiber per 1 cup serving, oats can also help to lower levels of LDL (bad cholesterol). Oat Bran - Make sure they are "gluten-free" oats. Packs 12 grams of fiber in a single 1 ounce serving. Passion fruit - With a whopping 24.5 grams of fiber per cup, passionfruit is the undisputed king of fiber. It's also high in vitamin C. Pears - With 6 grams of fiber per cup, pears are a great way to add fiber to your diet. Peas - Low in fat, high in folate, potassium, protein, and iron. Prunes - With 12 grams of fiber in a single cup, prunes are one of the kings of high fiber foods. Seeds - Chia seeds, Flax seeds, Hemp seeds, Pumpkin seeds, Sesame seeds, and more. Squash - Acorn squash comes in at 9 grams of fiber per cup. Other squashes are also high in fiber and vitamins. Spinach - At 4 grams of fiber per cup, spinach is a great way to add fiber to your diet. Sweet potatoes - A good source of calcium, potassium, and vitamins A and C. Turnip Greens - The sweeter, less bitter cousin to collard greens, turnip greens have about 5 grams of fiber per cup, and can be prepared like collards. Quinoa - High in fiber and protein. Did we miss any of your favorite high fiber gluten-free foods? Let us know in the comments below.- 8 comments
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Celiac.com 12/29/2015 - Regular Girl is a gluten-free prebiotic fiber with a probiotic blend that is specifically designed "for the woman on the go." The beautiful and highly-functional packaging that it comes in makes this point clear—15 convenient serving sized packets are included in an athletic-style, non-breakable plastic bottle—which makes it very easy to take with you to the office, on vacation, or anywhere else you want to go (it is also available in 30-day supply bulk powder). Each Regular Girl serving packet contains 6 grams of the company's proprietary "Sunfiber," which is designed to eliminate any gas or bloating that can be caused by other dietary fiber supplements. This supplement is unique because it also contains 8 billion CFU of Bifidobacterium lactis to help normalize bacterial gut flora and improve calcium absorption. Regular Girl packets are very easy to use—just mix one with 6-8 ounces of water or any non-carbonated beverage. What I really liked about them is that they aren't flavored, so they don't contain any artificial flavors or colors, which makes them very easy to drink by themselves or with your favorite beverage or smoothie. Overall, this is the perfect dietary fiber supplement for anyone with celiac disease, and especially for women who appreciate well-designed packaging which allows you to take them with you wherever you want to go. For more info visit: www.regulargirl.com.
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Celiac.com 07/22/2020 - Currently, the only effective treatment for celiac disease is a permanent gluten-free diet. Many commercial gluten-free foods are low in fiber, and high in fat, salt, sugar. Many health professionals question the nutritional adequacy of a gluten-free diet. To date, there has been no large case-control study regarding the nutritional adequacy of the gluten-free diet on children with celiac disease. To try to better understand the nutritional value of a gluten-free diet, a team of researcher set out to assess nutritional status, dietary intake, and adherence to a gluten-free diet in children with celiac disease. The research team included Elena Lionetti, Niki Antonucci, Michele Marinelli, Beatrice Bartolomei, Elisa Franceschini, Simona Gatti, Giulia Naspi Catassi, Anil K. Verma, Chiara Monachesi, and Carlo Catassi. They are variously affiliated with the Department of Pediatrics at Marche Polytechnic University in Ancona, Italy; and the Division of Pediatric Gastroenterology and Nutrition and Center for Celiac Research at Mass General Hospital for Children in Boston, MA, USA. The study included children diagnosed with celiac disease following a gluten-free diet for two or more years. The team matched control subjects for age and gender against healthy, non-celiac children, and enrolled 120 children with celiac disease, and 100 healthy non-celiac children. For each subject, the team recorded physical measurements and energy usage. Dietary assessment was performed by a 3-day food diary. The team used the KIDMED index to assess adherence to the Mediterranean diet. They found no differences between celiac children and control subjects in either physical measurements or energy expenditure. Overall, kids with celiac disease ate much more fat and much less fiber than the control group. Children with celiac disease showed a median KIDMED index of 6.5, while healthy non-celiac control kids showed a median of 6.8. The results of this study show that, compared with healthy control subjects, kids with celiac disease are eating a diet that is nutritionally less balanced, higher in fat, and lower in fiber. Because of this, children with celiac disease may benefit from dietary counseling to help steer them toward a more nutritious gluten-free diet. However, it's fair to say that both groups in this study were far from a Mediterranean diet, and both could stand to see some improvement. That said, kids with celiac disease have even further to go to achieve a more nutritious diet. Here are some tips on how to get more nutrition in your gluten-free diet. How to Get Better Nutrition on a Gluten-Free Diet Eat more natural, whole foods The list of natural, whole gluten-free foods is too long to delineate here, but it includes all fresh fruits and vegetables, along with numerous nutritious foods like peas, beans and oats. Eat more high fiber foods There are plenty of high fiber foods that are naturally gluten free, including beans, peas, and more. Here's list a of thirty great gluten-free high fiber foods. Read product labels Many commercial gluten-free foods are low in fiber, and high in fat, sugar and salt. Read more at Nutrients. 2020 Jan; 12(1): 143
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Konsyl's Gluten-Free Original Psyllium Fiber
Celiac.com Sponsor: Review posted an article in Product Reviews
Celiac.com 09/08/2011 - Adding fiber to your diet is important for a number of reasons, including dieting, lowering blood cholesterol, or managing or preventing diabetes or heart disease. That being said, I recently came across psyllium fiber from Konsyl that is not only gluten-free, but also happens to be one of the most effective means of adding concentrated extra fiber to your diet. I also appreciate the fact that Konsyl Original Psyllium Fiber doesn't contain artificial flavors or additives, and is also sugar-free. When I first tried Konsyl I have to say that I was impressed with the purity of the ingredients in comparison to other brands that I've tried in the past. Just after a light lunch I mixed up one teaspoon of Konsyl fiber with 8 ounces of water and drank it, and followed this up with another cup or two of water. I noticed that I felt full until dinner, as psyllium fiber is not digested by the body and gives one the sensation of feeling full without adding any extra calories. No matter what your reason may be to add extra fiber to your diet, Konsyl provides a simple and effective way to do it that is worth trying out. I am now hooked on Konsyl's Original Psyllium Fiber! For more info visit their site. -
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The Celiac Dilemma: Getting Enough Fiber Without Wheat
Dr. Frank Jackson posted an article in Additional Concerns
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 through your digestive system and keeps you regular. You should be aiming to consume between 25 and 35 grams of fiber per day. Here are a few ways to ensure you’re getting enough fiber in your diet, whether you’ve been living with celiac disease your entire life or just for a few weeks. Bulk Up Your Food There are plenty of fiber-rich foods that do not contain gluten. For example, fruits and vegetables are a great, all-natural source of fiber. You can add them to soups and sauces for a flavorful kick that will also provide a few extra grams of fiber. Skip the croutons on your salad — most contain gluten anyway — and sub in raisins for a sweet, filling treat. Flaxseed and chia seeds are two superfoods that are naturally gluten free and contain a hefty dose of fiber. Stir them into smoothies, sprinkle on your breakfast cereal, or shake them over yogurt to give it a bit of a crunch. With several grams of fiber per serving, nuts are also a great addition to just about any main or side dish. Kidney beans or chickpeas can be stirred into soups to increase the fiber count. Use Supplements Adding a supplement to your diet can be an excellent way to make up for the fiber you’re losing by not eating wheat. You’ll want to find natural supplements that mimic the way fiber found in food breaks down in your gut. One smart option is a prebiotic, such as Prebiotin — a plant fiber that also provides good bacteria to the colon, further aiding in digestion. Make Adjustments It’s possible to increase the fiber content in your diet by making simple substitutions. Perhaps you have always eaten white rice, which is easier on your sensitive stomach than brown. Well, now’s the time to give fiber-rich brown rice another try. Since your celiac diagnosis has probably cleared up most of your GI issues, you should be able to eat brown rice now without issue. Or try fiber-laden quinoa, a rice substitute that’s rich in both fiber and protein, as well as millet or amaranth as a white rice fill-in. Keep a Tally Before your celiac diagnosis, you may not have paid any attention to your daily fiber intake. But now it’s essential to track it for at least a few weeks to make sure you’re getting enough fiber. Aim for 20 grams at first, until you get the hang of searching out non-wheat fiber sources. Eventually, you’ll want to get to 25 or more grams per day, and you may find it’s not as hard as you expected. -
Connie Sarros' High Fiber Chicken with Lentils
Connie Sarros posted an article in American & British
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 1 cup celery, sliced 2 bay leaves 3 tablespoons parsley, chopped ¼ teaspoon salt ¼ teaspoon pepper 1 ½ tablespoons gluten-free apple cider vinegar 3 cans (8 oz. each.) salt-free tomato sauce 1 teaspoon olive oil 4 bone-in chicken breasts, skin removed Directions: In a medium saucepan, cover lentils with water; bring to a boil, then rinse and drain. Return lentils to pan. Add 3 cups water and next 5 ingredients; bring to a boil. Lower heat; simmer 45 minutes or until lentils are tender, adding more water if needed. Stir in salt, pepper, vinegar and tomato sauce; simmer 5 minutes more. Spray a large skillet with gluten-free nonstick spray. Add oil and sauté chicken pieces over high heat until browned on both sides. Spoon lentil mixture over chicken, lower heat to medium, cover pan and simmer 40 minutes or until chicken is fork tender, adding more water if needed to keep lentils moist. Calories: 359; Total fat: 6g; Saturated fat: 1g; Cholesterol: 96mg; Sodium: 359mg; Carbohydrates: 30.5g; Fiber: 9.7g; Sugar: 8.2g; Protein: 45.7g -
How To Get Enough Fiber on a Gluten-Free Diet
Jefferson Adams posted an article in Additional Concerns
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. 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-
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Celiac.com 06/29/2019 (originally published 07/12/2010) - We all grew up hearing the saying, “An apple a day keeps the doctor away.” As it turns out, this saying is based in truth. Eating more fruit really does make us healthier. Fresh fruits provide many benefits. Most fruits act as a natural laxative because they contain roughage and fiber. They are bursting with vitamins and minerals and are very low in sodium. The various bright colors of fruits are pigments called phytonutrients, which are extremely potent antioxidants and help protect your body against cancer-causing free radicals. Some fruits (tart cherries and apples especially) help reduce inflammation and lower cholesterol and triglyceride levels. The USDA recommends four to five servings of fruit per day. Whew! That’s a lot. Few of us manage to consume that much. There are supplements on the market, but you don’t get the same nutritional value as when you eat the fruit itself. And natural fruit is a great source of energy to keep you going throughout the day. To gain the most benefit from eating fruit, it’s best to eat a wide variety. Now, you can find almost any fruit you like all year long… But is it wise to buy that fruit? In America, strawberries ripen in the spring, watermelons in late summer. But the grocery store shelves have these items throughout the year because they are imported. More and more, food experts are advising us not to buy imported fruits and vegetables. Many of the countries where we get our fruits have very lax rules and regulations governing food production. Only a minuscule percentage of the imported shipments are inspected. Mike Doyle, director of The University of Georgia’s Center for Food Safety says, “The FDA doesn’t have enough resources or control over this situation presently.” In an average month, the FDA detains about 850 shipments of imported foods for issues ranging from filth, to unsafe food coloring, to contamination with pesticides, to salmonella. And that’s with just 1.3% of the imports inspected. As for the other 98.7%, it’s simply not inspected, much less detained, and goes directly into our food supply. A safer approach is to buy U.S. grown fruits when they are in season… and something good is always in season. Instead of getting the exotic fruits (lychee and star fruit come from S.E. Asia), find new ways to incorporate the more familiar, home-grown fruits into your diet. For breakfast, your options are many. If you like pancakes, add mashed banana, shredded apples, or pureed pumpkin (which is technically a vegetable) to the batter. Do you have muffins or sweet breads with your eggs? When making the batter, stir in shredded or mashed fruits, raisins, dried cranberries, or even crushed pineapple. Make a smoothie with blueberries, strawberries, bananas and milk. Broil peach halves with a little cinnamon to have with breakfast. Whether you’re having a cold cereal or a bowl of hot cereal, add berries or sliced bananas. At lunch time, add pineapple tidbits to chicken salad or fold fruit into cottage cheese or yogurt. If you’re making a PB&J sandwich, add sliced bananas. Shred an apple into your coleslaw. Mid-afternoon, when you crave something to cut the hunger pangs, grab a piece of fresh fruit. Other choices include making a trail mix of mixed nuts and mixed dried fruits, eating a small container of applesauce, or dipping fresh fruit slices into a cream cheese dip or peanut butter. When you make the salad for dinner, use spring mix field greens and add sliced kiwi, berries, diced peaches or nectarines, mandarin oranges, melon balls, or whatever fruits are in season. Stuff pork tenderloin with dried apricots and prunes. Add grapes or orange slices to your baked chicken. Bake fish with lemon slices and serve topped with a fruit salsa. Top servings of ham with grilled pineapple slices. Add apples or dried cranberries to your yam dishes. Make pear sauce (same as applesauce but using pears instead of apples) as a side dish. Finally, don’t forget to incorporate fruit when it’s time for dessert. If you’re baking cookies, fold in raisins, dried cranberries, or chopped dates and substitute applesauce for some of the butter called for in the recipe, or make banana cookies. Add thinly sliced peaches, apples, bananas, or blueberries or raisins to bread pudding. Stuff apples with a little brown sugar, raisins, and a drizzle of honey and bake. Kids love baked bananas—slice the banana in half, spread with peanut butter, honey and a sprinkling of chocolate chips; wrap in foil and bake. Top ice cream or a slice of gluten-free cake with strawberries or a fresh cherry topping. In the summer, make a fresh fruit bowl of assorted melons; add toasted coconut and toss with apricot nectar. Or put fresh fruit in a blender, add a little fruit juice, then freeze in cups for homemade popsicles. Gluten-Free Tropical Fruit Shake The recipe below is from the Gluten-free Low Carb 10-Day Menu. Ingredients: 1 ripe nectarine, pealed and pitted 2 tablespoons frozen pina colada mix (non alcoholic) 1/2 banana, frozen 4 strawberries, frozen 6 ice cubes 1-1/4 cups cold water Directions: Combine all ingredients in a blender and blend until smooth. Yield: 1 serving.
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Celiac.com 06/24/2019 - A team of researchers recently set out to assess whether maternal diet during pregnancy plays any role in the later development of celiac disease in their children. Among other things, they found that moms who eat a high-fiber diet during pregnancy could reduce the chances of their children getting celiac disease later on, according to a new study, which is one of the first to investigate the link between fiber intake during pregnancy and children's risk of celiac disease. In the study, a team of researchers analyzed information from more than 88,000 Norwegian children and their mothers, who gave birth between 1999 and 2009. The research team included Dr. Ketil Størdal, a research professor at the Norwegian Institute of Public Health and a pediatric gastroenterologist at Østfold Hospital Trust in Norway, and other colleagues. The mothers answered questions about their fiber and gluten intake in their 22nd week of pregnancy, and the researchers tracked the children for about 11 years to see if any developed celiac disease. Kids of High Fiber Moms Have Lower Celiac Risk The researchers found that children born to mothers who ate the most fiber (over 45 grams per day) were 34% less like to develop celiac disease, compared with mothers who ate less than 19 grams of fiber per day. Mom's Fiber Intake May Influence Gut Bacteria in Kids It's known that fiber affects gut bacteria, aka, the gut "microbiome." Indeed, some studies have found that gut bacteria, aka, the gut "microbiome" is different in people with celiac disease than in those without it. The researchers think that the fiber levels of the mom might influence her child's gut flora, which could then reduce the child's celiac disease risk. The researchers cautioned people not to read too much into the early findings. The team, says Dr. Størdal, "cannot yet recommend any specific dietary measures during pregnancy to prevent celiac disease, and this needs to be further studied." No Connection to Gluten-Free Diet However, the study found no evidence for a link between the mother's gluten intake and her child's risk of celiac disease. The study's findings, said Dr. Størdal, "do not support gluten restriction for pregnant women." The study will be presented Friday (June 7) at the annual meeting of the European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN). It has not yet been published in a peer-reviewed journal. Read more at Medicalxpress.com
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Celiac.com 03/30/2018 - As most people know already, “al dente” is an Italian term that describes how pasta should be prepared—not too hard, and not too soft. Konjac Angel Hair Zero Calorie Pasta by Konjac Foods comes ready-to-eat in 8.8 ounce packages that are filled with water, so the noodles are kept wet and ready-to-eat within the package, and despite this, the Konjac noodles are still perfectly al dente—firm but not soft. Remarkably these noodles are marketed as “0 Calories,” and are free of sugar, fat, soy, and gluten. Their only ingredients are konjac glucomannan fiber, calcium hydroxide, and purified water. For those who don't know, konjac glucomannan (KGM) is “a water-soluable dietary fiber derived from the root of the konjac plant.” It is known as “moyu” or “juruo” in China, and “konnyaku” or “shirataki noodles” in Japan. Besides being a great noodle choice for those on a gluten-free diet, Konjac noodles are also ideal for people on weight-loss or diabetic diets, as they are high in fiber and contain zero calories. Amazingly, the shelf life of these individual serving-sized packages is one full year at room temperature, so you can feel free to stock up on them. Konjac Foods also makes “Konjac Gucomannan Powder” in 500g packages. One teaspoon of the konjac powder can be added to 8 ounces of your favorite drink, including in smoothies. The dietary fiber in konjac flour is also water soluble, and according to the maker it has: “a greater potential to reduce postprandial blood glucose, insulin, and serum lipid levels than insoluble fiber.” I tried both products, and found that the noodles were an excellent substitute for rice noodles in my homemade ramen. I also tried the noodles as a spaghetti replacement, and although they had a different texture than I'm used to, I really enjoyed it. The powder can be added as a fiber supplement to foods, drinks, and shakes, and I tried it in a smoothie. Anyone who is dieting to lose weight, on a gluten-free or diabetic diet, or just looking for a more healthy noodle substitute (that won't spike your blood sugar) will appreciate these Konjac Foods products. For more info visit their site.
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Hidden Fiber Holiday Spice Cupcakes (Gluten-Free)
Tina Turbin posted an article in Cakes & Frostings
Celiac.com 11/09/2016 - I don't know about you, but I am totally getting into the holiday spirit! It has been getting a little chilly at night and the night seems to come sooner and sooner. That definitely means it's holiday season! These Hidden Fiber Holiday Spice Cupcakes won't make you gain the traditional 10 pounds of "Santa weight" though and they have the added benefit of helping to keep you regular. A lot of people associate the holidays with all sorts of sweets and treats. I am all for my sweets and treats but I don't like feeling like crap afterwards. That is why I find it so important to come up with healthier alternatives that handle my cravings and make my whole body happy. I hope you enjoy these as much as I do and I hope they help you veer away from the dessert table at your work holiday parties! Ingredients: 1¼ cup almond flour 1 tablespoon coconut flour ¼ cup tapioca flour 1 teaspoon baking soda 2 teaspoons baking powder 1 tablespoon ground chia seeds 1 teaspoon organic vanilla powder ¼ teaspoon ground cloves, or more to taste 4 eggs 1 tablespoon honey 1 teaspoon liquid Madagascar vanilla 2 tablespoons coconut oil (or ghee) 1 tablespoon almond milk 2 tablespoons Sweet Spreads Cinnamon Roll Coconutter ½ cup plus 4 tablespoons applesauce ½ teaspoon apple cider vinegar Coconut oil for greasing pans 2 TOPPING OPTIONS: My Maple Fluff Frostingor 4 tablespoons Sweet Spreads Vanilla Cupcake Coconutter ½ cup heavy whipping cream ¼ tsp vanilla 1 tablespoons cacao powder for dusting only Instructions: Preheat oven to 350F degrees. Grease mini-muffin pans with coconut oil. Combine all three flours, baking soda, baking powder, ground chia seeds, vanilla powder and cloves in a bowl. Mix well, sifting two times. In another bowl mix the eggs, honey, vanilla, coconut oil, almond milk and Sweet Spreads Coconutter or nut butter of choice. Whip on medium then on high with a hand mixer. Add in applesauce. Mix in apple cider vinegar. Scoop halfway full into well-greased muffin pans. Bake for 12-16 minutes. Remove from oven and cool on a rack. Top with my Maple Fluff Frosting or whipped Sweet Spreads Vanilla Cupcake Coconutter. Sweet Spreads Vanilla Cupcake Coconutter Whipped Topping DIRECTIONS: Place cold whipped cream in a cold bowl and whip until very firm. Slowly drizzle the vanilla and Sweet Spreads Vanilla Cupcake Coconutter. It will drop a bit. Top your cupcakes with the frosting. Lightly dust with cacao powder. Enjoy! -
Celiac.com 06/25/2003 - The Neuropathy Association -- On May 27, 2003 a link between Peripheral Neuropathy and Celiac Disease was reported by physicians at the Weill Medical College of Cornell University and New York Presbyterian Hospital, according to The Neuropathy Association. Peripheral Neuropathy, which affects up to 20 million people in the U.S., can cause pain, numbness and weakness in the arms and legs and, when left untreated, can progress to debilitation. In an article published in todays Neurology, five percent of all patients with neuropathy were found to also have celiac disease, which results from an allergy to gluten in bread and other wheat products, and is estimated to affect one out of every 150 people. Based on the diagnosis, we are now able to treat a substantial number of patients with neuropathy who previously could not be helped, said Dr. Russell Chin, the first author of the paper. In addition, patients with celiac disease tended to have a type of neuropathy called small fiber neuropathy which often causes severe burning, stinging, and electric-shock like pains, but is often misdiagnosed as it is undetectable with routine tests used by neurologists to diagnose neuropathy. Approximately 16% of all patients with small fiber neuropathy were found to have celiac disease. Many of our patients were told that there was nothing physically wrong with them, and were advised to seek psychiatric care for presumed anxiety or depression, noted Dr. Norman Latov, Medical and Scientific Director of The Neuropathy Association, and senior author of the study. You too would be anxious and depressed if you were in constant pain, and no-one believed you or offered to help. Celiac disease is known to run in families, and in several of the cases, other family members were affected. Some were erroneously diagnosed with Charcot-Marie-Tooth disease, an inherited form of neuropathy due to genetic mutations. Not all familial cases of neuropathy are due to Charcot-Marie-Tooth disease, noted Dr. Latov. Peripheral neuropathy can also occur in association with other causes for neuropathy that run in families, such as diabetes or autoimmunity, for example. The article also notes that one third of the celiac neuropathy patients did not have any gastrointestinal symptoms such as malabsorption, abdominal pain or diarrhea, which are associated with celiac disease. What many people dont realize, notes Dr. Peter Green, Director of the Celiac Disease Center at the New York Presbyterian Hospital, and co-author of the paper, Is that 50% of adults with celiac disease have few or no gastrointestinal symptoms, and present with other manifestations such as anemia, or as in this case, peripheral neuropathy. Treatment consists of eliminating gluten or wheat containing foods in the diet. At present, patients with neuropathy are not routinely tested for celiac disease. Based on the new study, however, patients and physicians should be aware that anyone with unexplained neuropathy or pain should be tested for celiac disease regardless of whether or not they have the classic gastrointestinal symptoms. About The Neuropathy Association: The Neuropathy Association is a public, non-profit, charitable organization, founded by patients with neuropathy and their friends and families, whose mission is to provide support and education, and fund research into the causes and treatments of neuropathy. It is a rapidly growing, broad based organization, with over 70,000 members, and over 200 support groups and chapters throughout the US. For more information about peripheral neuropathy and The Neuropathy Association, visit our web site at http://www.neuropathy.org, or contact us at 60 E. 42nd St, Suite 942, New York, N.Y. 10165, Tel: 212-692-0662, e-mail: info@neuropathy.org. Contact information: Media Contact: Jeanne Abi-Nader Tel: 212-484-7954 E-mail: jabi-nader@rlmnet.com Norman Latov, M.D., Ph.D., Professor of Neurology and Neuroscience, Weill Medical College of Cornell University, and Medical and Scientific Director, The Neuropathy Association. Tel: 212-888-8516 E-mail: nol2002@med.cornell.edu.
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For several days now I've been using SunFiber, which is a proprietary gluten-free invisible fiber made by Tomorrow's Nutrition, and the effects are noteworthy. My doctor recently recommended that I increase my daily fiber intake to help reduce my total cholesterol levels, and at around the same time some samples of SunFiber arrived for me to try out. Going on the assumption that the timing of these two things may not be a coincidence, I decided to begin using SunFiber for this purpose. According to information about the product provided by Tomorrow's Nutrition, SunFiber contains 6 grams of clinically proven, clear and grit-free soluable fiber, and it is also a proven prebiotic. It also helps to control the glycemic index of foods, which is an added bonus. What I really like about SunFiber is that it is totally tasteless, and is a superfine powder that quickly seems to dissolve in any liquid, and it doesn't change the flavor or color of the drink. I really dislike all of the artificial colors and flavors contained in many common fiber supplements, and SunFiber doesn't contain anything except their fiber and guar gum. I've already seen a vast improvement in regularity, and expect to see an improvement on my next cholesterol check. I'd recommend SunFiber for many reasons, but especially because it is a very clean and easy to take fiber supplement. For more info visit: www.tomorrowsnutrition.com. Review written by Scott Adams.
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