People with an intolerance to the protein found in wheat, rye and barley must follow a gluten-free diet to halt symptoms such as digestive distress, skin rashes and brain fog. Wheat, rye and barley are ingredients in thousands of foods including conventional breads, cereals, pastas, beer, pizza, snack crackers, sweets and even soy sauce. Gluten-free flours are often low in fiber, especially when compared to gluten-containing whole wheat and oat bran. However, many naturally gluten-free foods are high in fiber and can be included in your diet to help you take in the daily minimum of 25 g for women or 38 g for men as recommended by the Institute of Medicine.
Step 1
Eat more fresh vegetables. Include peas, sweet corn, broccoli, artichokes and sweet potatoes at lunch and dinner. Avoid frozen vegetables with sauces as they may contain wheat or soy sauce.
Step 2
Have raspberries, apples or pears for dessert instead of gluten-free pudding or cookies, which tend to be low in fiber. Choose dried fruits such as raisins or dates as a gluten-free sweet snack with high fiber.
Step 3
Consume more vegetarian meals made with beans and legumes. Have black beans and brown rice, lentil soup made with carrots, celery and chicken broth or a pinto bean chili to take in 10 g to 15 g of fiber per cup.
Step 4
Snack on air-popped popcorn flavored with Parmesan cheese, nutritional yeast or chili powder and salt. Popcorn has no gluten and provides 3.5 g of fiber for 3 cups.
Step 5
Add nuts to salads or gluten-free cereals. Sprinkle ¼ cup of sunflower seeds over greens to take in an extra 3.9 g of fiber or add 1 oz. of chopped almonds to hot buckwheat cereal for 3.5 g of fiber.
Step 6
Blend 1 oz. of chia seeds into smoothies. Obtain the small, black seeds at health food stores to benefit from the 11 g of fiber per oz.
Step 7
Consume a fiber supplement capsule or powder. Some brands are gluten free. Check packaging to be sure and avoid wafer or cookie supplements, which often contain wheat.
Tips and Warnings
- Incorporate vegetables into casseroles or spaghetti sauce if you are not a fan of eating them raw or plain.
- If you are unaccustomed to eating a lot of fiber, adding too much suddenly may cause digestive distress. Add fiber-rich foods gradually to prevent gas and bloating.
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