How to Add Fiber to a Gluten-Free Diet

Gluten is a substance that is found in wheat, rye and barley. It is also found in other foods that are processed with those, like oats. Some people are allergic to gluten, and some people just have an intolerance to it. Gluten is often found in bread and pastas; it is even in soy sauce. There are many products available on grocery store shelves now that are gluten free. It is easy to make up the fiber that is lacking in a gluten-free diet, as there are many fruits, vegetables and nongluten grains that are rich in fiber.

Instructions

1

Add plenty of fruits to the gluten-free diet. Skip cakes and cookies for dessert, since they contain wheat products, and instead have fresh strawberries, blueberries, kiwi, apples, grapefruit, raspberries or papaya. All of these fruits are great sources of fiber. So are oranges, limes and lemons. Drink tomato juice with breakfast each day to get the fiber that is being lost by not having toast.

2

Eat plenty of vegetables. There are a lot of vegetables that are rich in fiber. Some of them include sweet potatoes, yams, red bell peppers, carrots, beets, avocados, spinach, asparagus, cauliflower, kale and Brussels sprouts. A healthy salad with baby spinach and carrots can add fiber to lunchtime. A side of Brussels sprouts or asparagus with dinner will add fiber to that meal. Try using potato flakes to thicken homemade soups for extra flavor and a boost of fiber.

3

Swap your gluten-rich wheat for gluten-free rice and corn. These foods are both rich in fiber. There are rice breads for those who miss eating bread on a gluten-free diet. Try corn tortillas to replace wheat ones. Also, add beans to your diet for more fiber. Beans that are perfect include black-eyed beans, kidney beans, garbanzo beans, lentils and lima beans.