28 Mar BOOSTING FIBER-GLUTEN FREE
Switching from a high-fiber diet to a gluten-free approach can create some new challenges. While diarrhea might have been a symptom of the past, it is not uncommon for constipation to set in. Many gluten-free products are high in refined, starchy flours, such as: white rice, tapioca, and potato flours that are all low in fiber. Keeping fiber intake high is encouraged to promote healthy digestion and constipation prevention.
Creative ways to boost your fiber intake-the gluten free way:
1. Add more legumes into your repertoire
Beans are a great high-fiber easy go-to. Add them to: casseroles, bean salads, soups, or toss with gluten-free pastas.
2. Sprinkle flax seeds on low-fiber foods, baking mixes, or hot cereals. Start slowly with 2 Tbsp one time per day.
3. Increase intake of unconventional grains such as: buckwheat, amaranth, millet, quinoa, sorghum, and teff. These grains are naturally rich in protein, vitamins, and fiber.
4.Nuts and seeds are easy ways to boost protein and fiber. Pack up for quick snacks throughout the day.
5.Increase fruit and vegetable intake. Aim for a minimum of 5 servings every day.
6.Gluten-free oats are rich in insoluble fiber. Add dried fruit and nuts for a high fiber easy breakfast.
High-Fiber Gluten Free Meal and Snack Ideas:
-Dry chex cereal with dried fruit and peanuts
-Add blueberries/strawberries to gluten-free cereals
-Gluten-free sandwich bread topped with tomato slices and cucumbers. Add carrots as a side in place of chips
-Greek yogurt and fruit
-Hummus with vegetable sticks
-Peanut butter and apple slices
-Gluten free tortilla filled with black beans, lettuce, tomatoes, and cucumbers
Fiber works best when there is adequate water in the diet. Be sure to drink a minimum of 8-10 cups daily. Also be sure to increase fiber intake slowly. If fiber is increased too quickly, it is not uncommon to get gassy and uncomfortable. For example, mix white rice with brown rice to start to minimize symptoms.
Keeping fiber intake high is essential for healthy digestion. Boost intake slowly and be sure to maintain an intake of 25 grams daily for optimal health.
Gluten-Free Granola Bars
2 cups gluten-free rolled oats
¾ cup chopped nuts, walnuts, sunflower seeds, or almonds
¾ cup dried fruit (eg. Apricots, cranberries, dates, figs, currants, raisins, plums)
½ cup sweetened shredded coconut
2 T rice bran
2 T packed light brown sugar
1 tsp ground cinnamon
½ tsp salt
¼ tsp xanthan gum
¼ cup boiling water
2 T ground flax meal
2 tsp pure vanilla
1/3 cup maple syrup, agave nectar, or honey
1/3 cup canola oil or melted coconut oil
- Place a rack in the middle of the oven. Preheat the oven to 325 deg F. Line a 9 * 13 inch metal cake pan with aluminum foil, letting the foil extend over the edges.
- Spread the oats in the pan and toast in the oven, stirring occasionally just until they become fragrant, about 10 minutes. Transfer the oats to a large bowl and coat the foil-lined pan with cooking spray. Set the pan aside.
- In the large bowl, toss the oats with the nuts, dried fruit, coconut, rice bran, brown sugar, cinnamon, salt, and xantham gum until thoroughly mixed. In a small bowl, whisk the flax meal and vanilla into the boiling water and let stand until slightly thickened, about 5 minutes. Whisk the maple syrup and oil into the flax mixture until thoroughly blended, and then pour it over the oat mixture. Toss with a spatula until the oats are thoroughly coated. Press the mixture evenly into the pan.
- Bake until the mixture is crispy and lightly browned, about 25 to 30 minutes. Cool the mixture in the pan, then invert the pan onto a large cutting board, remove the foil, and cut into 18 bars, approximately 4 * 1.5 inches each. Serve at room temperature. Store tightly covered in the refrigerator for one week or freeze up to one month.
125 Gluten-Free Vegetarian Recipes, Carol Fenster
High-Fiber Gluten Free Products
Vanilla Almond Crunch QuestBar 18g per bar
InBalance Health’s InBars 10g per bar
Bob’s Red Mill Fava Bean Flour (for baking) 8g per ¼ cup serving
Udi’s Omega Flax and Fiber Bread 6g per serving (two slices)
Bob’s Red Mill Gluten-Free Oat Bran 6g per 1/3 cup serving
NOW (No opportunity wasted) Energy Bar White Chocolate 6g per bar
Ancient Harvest Gluten-Free Pasta 4g per serving
LARABAR peanut butter and jelly 4g per bar
Dr Schar Multigrain Ciabatta 4g per roll
Mary’s Gone Crackers Original Crackers 3g per serving (13 crackers)
NoGil Super Protein bar 3g per bar