Fibre in the gluten free diet

The recommended daily intake of fibre for an adult is 30 grams, according to various health organisations around the world including the British Nutrition Foundation. For children up to 16, the amount should gradually increase to reach the 30g level, from 15g per day between the ages of two and five, then 20g for five-to-11-year-olds, and 25g for adolescents. Few people in developed countries reach the 30g recommendation. 

To put the 30g target into perspective, an average banana provides around 2g; a potato baked in its skin around 6-7g; and an average slice of wholemeal bread 2.5g. 

Fibre is usually divided into soluble and insoluble types, although most fibre-rich foods contain both types. Resistant starch also acts as a fibre in effect as it cannot be digested in the small intestine like other starches.   

• Soluble fibre. 
  One of its major roles is to lower levels of LDL (bad) cholesterol. Good gluten free sources of soluble fibre include fruits, vegetables, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soy milk and soy products.  
• Insoluble fibre.
• A major role of insoluble fibre is to add bulk to stools and to prevent constipation and associated problems. Gluten free sources include corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods. 
• Resistant starch.
  Including foods rich in resistant starch within a meal is good for controlling blood glucose, and it is also thought to make us feel fuller. It is found naturally in some foods such as bananas, potatoes, grains and legumes, and is also produced or modified commercially and incorporated into some food products. 

One of the best and most readily available gluten free cereals that is packed with fibre are oats, rolled, crushed, steel cut or cooked as oatmeal or porridge. Oats are naturally gluten free, but they are also prone to cross-contamination as they are often produced or processed alongside wheat, barley or rye. It’s a good idea to find a reliable supply of certified gluten free oats.  

Millet is an ancient grain, packed with vitamins and minerals and plenty of fibre in its wholegrain form. Other grains that are good sources of gluten free fibre include brown rice, corn (sweetcorn), amaranth, buckwheat, quinoa and sorghum. 

There are many ways to get more fibre into your gluten free diet. Try to eat at least five portions of fruit and vegetables every day, especially those including skin, pips and seeds. You can add dried fruits, nuts or seeds to your dishes or snacks, such as your breakfast cereal, salad or yoghurt. Pulses and beans are an excellent source of fibre and very versatile ingredients in soups, stews and salads. Choose wholegrain or ‘brown’ versions of grains whenever possible, and multigrain or fibre-rich types of bread and flour.  

Many gluten free products such as Pane Casereccio Bread and Cereale del Mastro Panettiere include cereals or pseudo-cereals such as buckwheat and quinoa, enriched with rice bran and linseed and other ingredients that can easily add fibre to your diet. 

Example of a gluten free daily menu to help meet fibre targets. 

• Breakfast: A cup of gluten free cereal with milk or soy milk or two slices of gluten free multigrain bread with jam and a piece of fruit. Fruit Müsli is a tasty, healthy and energy-boosting way to start the day. 
• Mid-morning snack: A portion of fruit, preferably not peeled. 
• Lunch: Wholemeal rice with lentil and vegetable curry, and a portion of fruit. 
• Snack: Cereal rusks with fruit juice, or some snackers with hummus. 
• Dinner: Roast chicken breast with spinach and bread, fruit or a red lentil and vegetables soup with toasted breAd. Then, every so often you can also enjoy a lovely cake such as Antica, made with Mix Dolci - Mix C Schär and the Schär Mix It Dunkel - Mix It Rustico: a wholemeal delight.