Sneaking Fiber into a Gluten-Free Diet

by | G+ Amy Leger

Sometimes it is hard enough for a non-celiac to get enough fiber in a day, but you take away wheat, rye and barley for a person with celiac disease, the fiber intake is looking bleaker by the second.You may not notice how much fiber you haven’t had until you’re in the bathroom suffering from constipation.But fiber is a very important part of your diet whether you have celiac disease or not.Besides keeping you “regular”, medical experts say fiber may reduce your cholesterol.

A quick, easy fix is to add more fruits, vegetables and nuts to your diet. If you or your children are like me and my children, fruits are easy.It is the veggies and nuts which are the challenge.So instead, you may need to sneak the fiber in using stealth-like talents that only a mother and wife can understand.Somewhere out there my mom is reading this and smiling – can anyone say sneaky onions?

Back to fiber.I did some research and found some of the favorite home remedies that may just add a little “regularity” to your celiac’s life, but as always proceed with caution.

Flax Seed:I know many people who ground up flax seed and put it in bread mix.Flax seed is also is high in Omega 3 Fatty Acids and antioxidants. When you prepare to use it, you should ground up the seed to achieve the maximum nutritional benefit.Approximately two tablespoons per day is usually enough to keep an average adult regular. After grinding it up it should be refrigerated to stay fresh.

Some experts worry people will consume too much or think it will cure other ailments.The Mayo Clinic alerts us that flax seed is not a cure-all. Always consult your doctor if you have health conditions that may be impacted by taking flax seed.

Alternative gluten-free flours:There are many gluten-free flours available that are not used nearly enough but provide you with a fantastic opportunity for fiber and protein, plus they just might make your bread taste a little bit better.Some examples include almond meal or flour to replace dried milk or use it as a coating on chicken.Sorghum is an alternative to brown rice flour, however different sources will tell you that each one is grittier than the other.

Some flours will give you more bang for your buck – so to speak.So knowing the fiber content of each flour is important.Quinoa is very high in fiber, but too much of it can impact the taste of your food. Working with different flours will take some patience. You may have to practice to find which flour tastes best to you.

Fiber Supplements: If all else fails, you can try a supplement.Please check with your doctor to make sure the supplement won’t conflict with any of the medications you currently take. You may also need to adjust the dosage to make it work best for you. Lastly, always read the ingredient label to ensure the supplement you are buying is gluten-free.

Good luck finding the best answer to your fiber problems.Don’t forget to always check ingredients and talk to your doctor if you have questions.

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2 Responses to “Sneaking Fiber into a Gluten-Free Diet”

  1. I recently began using acidophilus. I don’t believe it adds any fiber, but it has been very helpful in keeping me “regular.” It has also been helpful to me for soothing upset stomach and intestinal discomfort. Please note that warns acidophilus “should be avoided in people with intestinal damage, a weakened immune system, or with overgrowth of intestinal bacteria.”


  1. The Ultimate Guide To Cure Constipation. |

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