Gluten-free diets can lack fiber, but fruits, vegetables, and legumes are excellent sources. Gluten-free grains like rice and corn are also good, and gluten-free fiber supplements are available but should be checked for wheat.
Fiber is necessary for maintaining good health, but due to its prevalence in prepared whole foods, people on wheat-free or gluten-free diets may have difficulty getting enough fiber. Many of the high-fiber sources in prepared foods, such as sandwich breads, cereals, and bars, are off-limits for people with celiac disease, a wheat allergy, or gluten intolerance. Fortunately, there are many gluten-free sources of fiber that can fit well into any diet.
Many fruits and vegetables are excellent sources of fiber and are naturally gluten-free. Raspberries, pears, artichokes, snap peas, and broccoli are among the highest fiber content per serving. When it comes to gluten-free grain sources of fiber, rice and corn are good, although they are lower in fiber per serving than wheat and rye. Finally, legumes like lentils, black beans, lima beans, and sunflower seeds are excellent gluten-free sources of fiber. Choosing to include these foods as part of a regular diet is a great way to add fiber without gluten.
When following a gluten-reduced or gluten-free diet, the absence of whole grains such as wheat, barley, and rye can reduce dietary fiber, especially in individuals who previously ate a large amount of processed convenience foods. Some research has found that those who maintain a gluten-free diet may consume inadequate amounts of fiber. Fiber is essential for good digestive health and also plays an important role in weight management. Whole foods such as fruits, vegetables, and legumes can increase dietary fiber if eaten regularly and are the best choice for gluten-free fiber sources. Anyone concerned about their fiber intake should speak with a nutritionist.
There are also gluten-free fiber supplements available. Pay close attention to the labels on the products in the store, as some contain wheat. Options include water-soluble powder, wafers, and capsules. If a product’s ingredient label lists unspecified wheat or modified food starch, look for a different product or check with the manufacturer. Fiber wafers and bars contain wheat most of the time, but some health food stores offer gluten-free fiber bars. Research products carefully if you are unsure, and speak to a pharmacist or nutritionist if you have questions about the contents of store products.
While a gluten-free diet can make it difficult to get adequate fiber intake, incorporating high-fiber foods into your diet is the best way to make up for a lack of fiber after cutting out whole foods. Try to incorporate a little from each food group into a regular diet, and use supplements only if natural sources are not enough.
Protect your devices with Threat Protection by NordVPN
