If you must (or choose) to go gluten-free, one of the challenges is getting enough dietary fiber.
Why is that, you may wonder.
You see, on a typical diet, your doctor might tell you to eat more healthy whole grains, like wheat bran, whole wheat bread and cereals to increase your fiber intake. That can be a problem for those with celiac disease who are on a gluten-free diet since many gluten-free foods are low in fiber.
The good news is that there are plenty of gluten-free alternatives to whole wheat that are still high in fiber.
There are two types of dietary fibers – soluble and insoluble.
Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against diarrhea. Examples of foods with soluble fiber include:
- Legumes (beans, peas, lentils, chickpeas, soybeans)
- Fruits (apples, pears, oranges, prunes)
- Vegetables (carrots, broccoli, Brussels sprouts, eggplant)
- Sweet potatoes
- Ground flax seeds and chia seeds
Insoluble fiber helps prevent constipation. Examples of foods with soluble fiber include:
- Quinoa
- Buckwheat
- Millet
- Wild and brown rice
- Nuts (almonds, walnuts, pecans)
- Fruits (strawberries, papayas, mangoes)
- Vegetables (cucumber, asparagus, okra)
When consuming a diet rich in fiber, it is important to drink water to prevent constipation. Consuming about eight (8-ounce) glasses per day is recommended for adults.
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