Gluten is a protein in wheat, rye, barley and oats you must completely avoid if you have celiac disease. Celiac disease is a condition in which gluten attacks the villi of the small intestine, leading to inflammation of the digestive tract and malabsorption of nutrients. Those with gluten intolerance may be able to have small amounts of gluten, but typically experience adverse symptoms when they do, such as diarrhea, constipation, bloating, fatigue and joint pain. Consult a health professional to plan out a gluten-free dietary plan that is high in fiber to ease these conditions.
Avoid Gluten-Containing Foods
Gluten is most commonly in bread and carbohydrate foods, such as whole-wheat bread, rye bread, pumpernickel as well as muffins, cookies and pastries made with whole-wheat, wheat and all-purpose flours. Although whole grains are a source of dietary fiber and recommended as part of a healthy diet, they should not be part of a gluten-free diet. Read package labels carefully to determine if a product has gluten, wheat or other associated ingredients to avoid illness.
Alternative Grains
Although gluten is in high-fiber whole grains, other grains and flours provide fiber. These include quinoa, brown rice, wild rice, buckwheat flour, almond flour and amaranth. You can purchase gluten-free breads in the natural foods section of most major supermarkets or health food stores. Or, make your own breads and muffins using these alternative flours by substituting a gluten-free flour for whole-wheat flour in recipes. Do some research online or check gluten-free cookbooks for recipes.
Fiber
Choosing gluten-free alternatives still allows for a healthy, high-fiber diet. Fiber is the undigested part of plant foods that passes through the body for elimination. It regulates a healthy digestive system by removing toxins and waste products from the body. This helps decrease common digestive upsets, including constipation, bloating and flatulence. It is possible to maintain a high-fiber diet while eating gluten-free. According to Amy E. Pagano, M.S., R.D., in an article for the October 2006 issue of "Practical Gastroenterolgy," a 1-cup serving of quinoa and raw amaranth have 10 and 18 g of fiber, respectively. By comparison, a slice of whole-wheat bread may have 2 to 4 g.
Fruits and Vegetables
Fruits and vegetables should form the foundation of a healthy gluten-free diet. Produce is naturally free of gluten, low in calories and fat and has no added sugars. Fruits and vegetables are also a source of dietary fiber. In particular, fruits such as pears, apples and berries have a higher fiber content compared to melons, grapes and raisins. High-fiber vegetables include carrots, parsnips and leafy greens, such as spinach and broccoli. Add a variety of produce into your daily diet and avoid pre-packaged foods that may have added seasonings with hidden gluten in them.
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