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Increasing Your Fiber Intake
• Do it gradually. Start with a small amount and slowly increase it, to prevent major abdominal pain and gas.
• Increase consumption of fluids, especially water.
• When choosing gluten-free flour mixes or recipes, opt for ones with high-fiber flours and starches,
like those shown.
• Add oat bran, rice bran, ground flax or mesquite flour to baked products, pancake batter or hot cereals.
• Use brown rice, wild rice, buckwheat, quinoa or teff in salads or pilafs instead of white rice.
• Add chickpeas (garbanzo beans), kidney beans or other bean varieties to casseroles and salads.
• Make soups with lentils, split peas and/or beans.
• Choose high-fiber snacks such as nuts, seeds, dried
fruits, popcorn, gluten-free snack bars (with dried
fruits, nuts and seeds), raw vegetables and fruits.
• Add dried fruits, nuts or seeds to hot cereal, salads, stir-fry dishes, muffins, cookies and breads.
• Eat whole fruits and vegetables rather than drinking juice.
Shelley Case, RD, is an international celiac nutrition expert, consulting dietitian and author of Gluten-Free Diet: A Comprehensive Resource Guide. See www.glutenfreediet.ca. Shelley Case is on the advisory boards of the Canadian Celiac Association, the Celiac Disease Foundation and the Gluten-Free Intolerance Group. The editors at Allergic Living additionally highly recommend her book Gluten-Free Diet, a vital resource for those interested in celiac disease and living gluten-free.
heart44
Hello Shelley,
Can you add coconut flour to your list? Bruce Fife, ND, published an excellent book, “Cooking with Coconut Flour”. The first 42 pages discuss the benefits of low carb, gluten free and Celiac Disease (page 9). Tropical nuts and oils are shunned due to misinformation, but are very healthy and beneficial. Coconut flour contain 61% fiber (the highest of all flours), water, protein, fat and carbohydrates are the other 39%.
Since coconut flour is so high in fiber it absorbs liquids very quickly, so it is very different from other flours, but produces an excellent product. My favorite recipe (one that I’ve adapted from Bruce’s book), is Banana Pecan Pancakes; so moist they need little or no maple syrup or honey.
michaeljshaw
Almond flour and buckwheat flour are great additions to one’s flour pantry, though they can be tricky to find even in health food stores so are often best bought online.
I’ve seen both of these used in gluten-free pancake recipes, so it’s possible to not have to use flours like tapioca and rice flour when making them.
Thanks–
MIchael of
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