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 foods2,3 that I’ve been incorporating into my gluten-free diet, and my digestion has significantly improved as a result.
|Black beans (1 cup)||
|Avocado (1 medium)||
|Raspberries (1 cup)||
|Pear (with skin)||
|Apple (with skin)||
|Potato (with skin)||
|Banana (1 medium)||
|Popcorn (3 cups)||
|Brown rice (1 cup cooked)||
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.
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