It’s essential to eat foods rich in fiber to promote better digestive health, especially for those with celiac disease¹. This can prove challenging while abstaining from foods containing wheat, barley, rye, and oats. After going gluten-free, I had a lot of trouble getting enough fiber in my diet, but I sought out fiber-rich gluten-free alternatives and now make a conscious effort to include at least one of them in each meal. I find that it’s easier to increase my fiber intake (and maintain high energy throughout the day) if I eat five to six small meals rather than three large meals a day. The Mayo Clinic recommends that women consume 21 to 25 grams of fiber each day and that men consume 30 to 38 grams per day². The following list contains some of the high fiber foods^2,3 that I’ve been incorporating into my gluten-free diet, and my digestion has significantly improved as a result.

Some of our favorite fiber-rich recipes and products that we’ll share in future posts include breakfast smoothies, fajitas with guacamole, black bean soup, baked potatoes, and Thai chicken stir-fry with brown rice. So, please continue to check our blog as we post additional recipe ideas.

Sources:

¹Thompson, T., Dennis, M., Higgins, L.A., & Sharrett, M.K. (2005). Gluten-free diet survey: Are Americans with celiac disease consuming recommended amounts of fibre, iron, calcium and grain foods? Journal of Human Nutrition and Dietetics, 18, 163-169.

²Mayo Clinic Staff (2008). High-Fiber Foods. Retrieved September 27, 2008 from http://www.mayoclinic.com/health/high-fiber-foods/NU00582

³Greene, M. (2008). List of High Fiber Foods. Retrieved September 27, 2008 from http://www.bellaonline.com/articles/art49479.asp