Fibre and the Gluten Free Diet

Fibre and the Gluten-Free Diet What is dietary fibre? How much fibre do we need?

Dietary fibre is the part of plant foods that our Age Men Women bodies can’t fully digest and absorb. Fibre has many (years) (grams (grams benefits and is needed for good health. per day) per day)

When you are on a gluten-free diet, it may be hard 1–3 19 19 to get enough fibre. You can increase the fibre in 4–8 25 25 your diet by eating high fibre foods every day. 9–13 31 26 There are two main types of fibre: soluble and 14–18 38 26 insoluble. 19–50 38 25 Soluble fibre is a soft fibre that dissolves in water 51+ 30 21 to form a gel. It helps to prevent constipation, lower Pregnant and blood cholesterol, and control blood sugars. breastfeeding 28–29 The best sources of soluble fibre are: women

 apples  oat bran, oatmeal (pure, uncontaminated) Gluten-free products are usually refined, lower in  citrus fruits fibre and may not be enriched. (They may not have  psyllium  chia and flax seeds vitamins and minerals such as iron, thiamin,  strawberries riboflavin and folate added). Check the label and  legumes such as peas, choose grain foods that are enriched when you can. beans and lentils

Insoluble fibre doesn’t dissolve in water. It helps Use the tips below to increase prevent constipation and keeps the digestive system your daily fibre intake healthy, which may lower the risk of developing certain types of cancers and heart disease. Vegetables and fruits  Choose vegetables or fruit The best sources of insoluble fibre are: at every meal and snack.  bran, gluten-free  whole grain foods Eat the skins or peels (corn, rice) (such as gluten-free where possible. whole grain breads  nuts  Add fresh fruit to cereal, and cereals)  vegetables, fruit yogurt, and baked goods.

 Use extra vegetables in casseroles or in soups and salads.  Enjoy stir-fried vegetables.

Developed by Registered Dietitians Nutrition Services 404234-NFS

Grain foods What if I have constipation?  Eat whole grain gluten-free breads, cereals, crackers, pasta, and brown rice. Try to get the fibre that you need from food. You can get enough fibre by choosing high or very high  Choose higher fibre gluten-free cereals. fibre foods every day.  Add 1 to 2 Tbsp (15 to 30 mL) of gluten-free  Increase the fibre in your diet slowly to reduce high fibre cereal, psyllium, or ground flax seed, gas and bloating. to yogurt, applesauce, puddings, salads, soups, casseroles, or ground meat products.  Eat regular meals and snacks to keep food moving through your bowel.  Use higher fibre, whole grain gluten-free flours when cooking or baking at home (see below).  Drink at least 9 to 12 cups (2.25 to 3 L) of fluid such as water, Grams of fibre milk, soup, coffee or tea each day. Flour per 1 cup (250 mL) Fibre holds fluid in the stool, which almond flour 8 keeps stools soft. amaranth 16  Get into a routine and give yourself enough time brown rice 8 for bowel movements. bean (black or white) 16 • Keep active. Physical activity helps food digest and keep it moving through the bowel. buckwheat 9 chickpea 11 What about laxatives? coconut flour 41 Laxatives are pills, liquids, and fibre supplements cornmeal 8 that can help when you are constipated. millet 4  If you need to use a laxative read the label nut flour (peanut) 10 carefully to make sure that it is gluten-free. oat flour 8  Follow the directions on the package when you oat bran (pure, 11 start using a fibre supplement and gradually uncontaminated) increase the dose. Drink extra fluids when you rice bran 26 take these supplements. sorghum 8  It is best not to use laxatives regularly as your teff 8 bowel may start to depend on them to work well. Compared to other laxatives, fibre supplements containing psyllium, inulin, and methylcellulose Protein foods such as (Metamucil® and plain Prodiem®) are  Eat legumes such as peas, safer for long term use. beans, and lentils often.  See your doctor if constipation continues to be a  Add kidney beans, problem, or if you notice a change in your usual chickpeas, and lentils to soups, casseroles, bowel pattern. salads, and spaghetti sauce.

 Include small amounts of nuts, nut butters, and Caution: For children under 4 years:

seeds (chia, flax) at meals and snacks. Some foods can cause choking. Foods like hard vegetables can be grated, cut into small pieces, or cooked to make them safe. Don’t give foods such as whole nuts or seeds, popcorn, and dried fruit to children under 4 years.

Fibre and the Gluten-Free Diet Page 2 of 3 404234-NFS

Choose higher fibre foods

Fibre Very high source High source Source source 6 grams or more of fibre 4 grams or more of fibre 2 grams or more of fibre per serving per serving per serving

 avocado, ½ medium  apple, medium  apricots, fresh (3) Vegetables and fruits  pear with skin, medium  artichoke, cooked, medium  banana, nectarine, orange,  peas, ½ cup (125 mL)  blackberries, raspberries fresh, medium ½ cup (125 mL)  blueberries ½ cup (125 mL)  potato, baked with skin,  broccoli, Brussels sprouts, medium ½ cup (125 mL) carrots, corn, green beans,  strawberries, slices, okra, parsnip, Swiss chard, ½ cup (125 mL) turnip, winter squash,  sweet potato, mashed, ½ cup (125 mL) ½ cup (125 mL)  dried fruit: apricots, dates, figs, prunes, ¼ cup (60 mL)  grapefruit, papaya, ½ medium  rhubarb, cooked, ½ cup (125 mL)  kiwi, 1 large Grain  flours: almond, amaranth,  amaranth, millet, teff,  bread, whole grain, foods brown rice, bean, cooked, ¾ cup (175 mL) gluten-free, 1 slice buckwheat, coconut, corn,  flour: millet, 1 cup  brown rice, medium nut, oat, oat bran, rice (250 mL) grain, or wild rice cooked bran, sorghum, teff, 1 cup ½ cup (125 mL) (250 mL)  buckwheat, groats, cooked  psyllium husks, 2 Tbsp ¾ cup (175 mL) (30 mL)  oat bran, (pure, uncontaminated) cooked, ¾ cup (175 mL)  popcorn, air-popped, 2 cups (500 mL)  quinoa, cooked, ½ cup (125 mL)

Protein  beans or lentils, cooked,  almonds, macadamia,  Brazil nuts, hazelnuts, foods ¾ cup (175 mL) sesame and sunflower pumpkin, peanuts, pecans,  chickpeas, cooked, seeds, ¼ cup (60 mL) pistachios, walnuts, ¼ cup ¾ cup (175 mL)  ground flax seeds, 2 Tbsp (60 mL)  chia seeds, whole flax (30 mL)  peanut butter, 2 Tbsp seeds, 2 Tbsp (30 mL)  hummus, ¼ cup (60 mL) (30 mL)  edamame (green  split peas, cooked, ¾ cup soybeans), cooked, (175 mL) ¾ cup (175 mL) Fibre amounts from Canadian Nutrient File, 2015

Fibre and the Gluten-Free Diet Page 3 of 3 404234-NFS This is general information and should not replace the advice of your health professional. Alberta Health Services is not liable in any way for actions based on the use of this information. This handout may be reproduced without permission for non-profit education purposes. This handout may not be changed without written permission from [email protected].  Alberta Health Services (Apr 2020)