Cutting out gluten sometimes results in an increase in total dietary fiber as you replace processed foods with fresh fruits, vegetables and gluten-free grains. If you find yourself gassy, bloated and reeling from stomach cramps at a time when dietary changes are supposed to make you feel better, your problem could be as simple as too much fiber too fast. A little planning can help you cut back on fiber so you can gradually increase your intake over time.
Step 1
Eat more cooked vegetables. Cooking vegetables reduces their fiber content, Oklahoma State University chemist Patricia Rayas says.
Step 2
Opt for white rice in place of brown rice from time to time. Whole grains are more nutritious, but they also contain more fiber than processed grains. The U.S. Food and Drug Administration recommends that at least half of the grains you eat each day be whole, so that leaves room for some non-whole grains to reduce fiber in your gluten-free diet.
Step 3
Get 30 percent of your daily calories from healthy fats, the Cleveland Clinic recommends. Choose monounsaturated and polyunsaturated fats over saturated and trans fats. Healthy fats come from foods such as nuts, seeds, avocados, and from olive oil.
Step 4
Include a serving of fresh meat or fish in some of your meals. Meats and fish contain neither gluten nor fiber. Choose lean cuts of meat to lower your intake of saturated fat. Avoid processed meats such as deli meats and sausages, as they sometimes contain gluten and most of them have a lot of saturated fat.
Step 5
Eat more low-fat or fat-free dairy products, which contain little or no fiber. Choose cottage cheese, skim milk and gluten-free yogurt or cheese. Read labels carefully to make sure the dairy products you buy contain no gluten.
Step 6
Scale back your whole grain, fruit and vegetable intake in the short term. Increase your consumption of these these high-fiber foods slowly so that your body can make an easier adjustment.
References
- U.S. Department of Agriculture; How Many Grain Foods Are Needed Daily?; June 2011
- Oklahoma State University Robert M. Kerr Food & Agricultural Products Center; "Fiber: Bulk of Life"; Patricia Rayas
- Mayo Clinic: Gluten-Free Diet
- Cleveland Clinic: Fat and Calories
- Mayo Clinic: Dietary Fiber Essential for a Healthy Diet
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