How to Consume More Fiber in a Gluten-Free Diet?

Let's face it. The gluten-free diet is not high in fiber. Most of our commercial products and baking mixes are filled with empty white flours and starches. Consider rice flour, corn starch and other food starches. These substances settle in our body like lead, causing us to feel sluggish inside and out.

Since our digestive systems are already a little more fragile, many doctors do not recommend fiber supplements. And honestly, who wants to be addicted to supplements? Let's come to the real question... How to consume more fiber in a gluten-free diet?

However, many of you complain about not getting enough fiber in your diets. Here are a few suggestions. The simplest and most natural way to increase fiber intake is to avoid processed products and eat much more one-component whole foods. This means increasing your intake of fresh vegetables and fruits. In particular, eat more green salads! And if you can tolerate them, eat legumes (kidney beans, chickpeas) and include a handful of nuts or seeds in your daily diet. They are all foods loaded with fiber content.

In addition to simple foods, manufacturers are also getting the message, adding high-fiber ancient grains such as buckwheat, millet, quinoa to breads and baking mixes. Especially glutensizekmek.com.tr nin's gluten-free breads made with buckwheat flour will be a great source of fiber for you! However, be sure to read the nutrition panels. Sometimes a package sounds like "Whole Grain", and the product contains less than 1 gram of fiber per serving. This is not help.

Many brands add bean flour or old grains to their traditional gluten-free pasta, and others make pasta entirely from bean flour. Secondly, it is incredibly high in protein and fiber. It is worth trying spiral vegetables such as zucchini, pumpkin and sweet potatoes. Pasta made from fresh vegetables is naturally high in fiber and lower in carbohydrates.

Consuming Fiber While Eating Gluten-Free

It may seem difficult to consume fiber while eating gluten-free. Don't worry, there are many natural gluten-free whole grains. In addition, fruits, vegetables, legumes, nuts, seeds, and nut butters contain plenty of fiber, which can help you meet your daily fiber needs.

In addition to their fiber content, beans are a great source of plant-based protein, which makes them a staple food for vegetarians and vegans.

Leafy greens are nutritional forces, essential in a gluten-free diet. Although they are very low in calories (depending on how they are cooked, of course), they provide the vitamins K and C that your body needs, in addition to minerals such as iron and calcium.

We cannot say that coconut not only contains fiber; it also provides calcium, magnesium and potassium, as well as a small amount of iron. Consuming coconut while eating gluten-free would be a great choice.

As we have explained in our previous articles, rice is gluten-free. In addition to rice, rice bran is also a great choice in terms of fiber. Gluten-free rice bran is another way to get fiber supplements from rice: Rice brain contains 3 grams of fiber per three tablespoon serving and can be sprinkled on cereal and added to cakes and other baked goods.

What Are the Benefits of Fiber?

Fiber is an important part of a healthy gluten-free diet for several reasons:

  • It helps to maintain an environment in which healthy intestinal bacteria are present.
  • Helps with constipation
  • Helps with healthy cholesterol and blood pressure levels
  • Helps to treat belly bloating
  • It makes you feel full for longer
  • Helps you maintain a healthy weight
  • It helps prevent complications such as heart disease, diabetes and colon cancer.
  • Long story short: fiber is very important. Remember: glutensizekmek.com.tr the gluten-free bread types you will order from will also meet most of your fiber needs.