About Fiber
5/09
Fiber, which is important for good health, is often lacking in a GF diet. Adequate fiber in the diet is thought to protect against heart disease, lower bad cholesterol, help fight constipation, may help control blood sugar levels, and may help our bodies absorb important minerals such as calcium. It may also help keep weight down, as foods high in fiber are usually lower in calories.
Those that must eat gluten-free can still consume a diet high in fiber, it just may require some extra thought and planning. The following is useful information for understanding what fiber is, and how to increase your daily dietary fiber intake. Also read Adding Fiber to Your Gluten-Free Diet by the Gluten Intolerance Group (GIG) for additional thoughts on fiber intake and the GF diet.
- Fiber is the part of plant foods and whole grains that the human body cannot digest.
- Fiber is classified as soluble or insoluble. Soluble fiber binds certain nutrients in the small bowel and is associated with lower cholesterol levels, improved blood sugar control and decreased risk for some cancers. Insoluble fiber attacts and holds wter in the large bowel resulting in soft and bulky stools. It improves symptoms of constipation, hemorrhoids, diverticulosis, IBS, and other gastrointestinal disorders.
- Whole grains contain good fiber and nutrients. Refined or processed grains have not only less fiber, but also less vitamin and mineral content. Most of the gluten-free grain foods, such as bread, pasta, and cereals are made using refined flour or starch.
- The U.S. Dept. of Agriculture recommends getting 14 grams of dietary fiber for every 1000 grams consumed.
- Clinical studies have found that fiber supplements may not be as beneficial as including fiber-rich foods in the diet. It is recommended to talk to your doctor before starting to take fiber supplements, as they can interfere with other medications and can affect blood sugar levels.
- Food labels list the dietary fiber. This figure is the sum of both soluble and insoluble fiber content. A food should have at least 5 grams of fiber per serving to be classified as high fiber.
- fruits and vegetables (the skins have soluble fiber, the insides insoluble.)
- legumes like peas, soybeans, lentils, and other beans
- spinach
- whole grains (see below)
- Montina (Indian rice grass)
- flax seed meal
- teff
- flax seeds
- amaranth
- buckwheat
- cornmeal
- wild rice
- sorghum
- millet, cracked
- sorghum
- quinoa
- brown rice
