Fiber in the gluten free diet

The recommended daily intake of fiber for an adult is 14 grams of fiber per 1,000 calories, which is approximately 25 grams of fiber for women and 38 grams of fiber for men according to the Academy of Nutrition and Dietetics. Few people in developed countries reach the fiber recommendations. 

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 whole wheat bread 2.5g. 

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

• Soluble fiber.

  One of its major roles is to lower levels of LDL (bad) cholesterol. Good gluten free sources of soluble fiber include fruits, vegetables, seed husks, flaxseed, psyllium, dried beans, lentils, and peas.  

• Insoluble fiber.

  A major role of insoluble fiber 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 fiber are oats, rolled, crushed, steel cut or cooked as oatmeal or porridge. Oats are naturally gluten free, but they are also prone to cross-contact with gluten 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 and speak to your registered dietitian about including oats in your gluten-free diet.

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

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

Schär’s Artisan Baker Breads include cereals or pseudo-cereals such as millet and quinoa and psyllium seed husk that provide 4 grams of fiber per 2 slices, a good source of fiber.