Fiber is an essential part of a healthy diet. In addition to promoting digestive function, a diet containing 21 to 38 grams of fiber per day promotes positive weight control and cholesterol levels, according to MayoClinic.com. Because gluten is prevalent in many fiber sources, getting enough fiber can be difficult if you have celiac disease -- a disease that causes immune reactions to the protein. You can meet your fiber needs without consuming gluten. For best results, seek specified guidance from your doctor or dietitian.
Gluten-Free Whole Grains
Whole grains are grains that have not been stripped of valuable nutrient content during food processing. They provide more protein, vitamins, minerals and fiber than refined grains, such as white rice. EA Stewart, a registered dietitian with the National Foundation for Celiac Awareness, recommends gluten-free whole grains as an excellent source of fiber for people with celiac disease. Consuming gluten-free whole grains is also a good way for kids with the disease to avoid constipation, Stewart says. Gluten-free grain varieties include buckwheat, brown rice, wild rice, amaranth, millet, sorghum and teff. When buying gluten-free breads and cereals, choose those that list gluten-free whole grains as main ingredients. One cup of cooked brown or wild rice provides 3 to 3.5 grams of fiber.
Incorporating more legumes into your diet, such as beans, lentils and split peas, can help you meet your fiber needs. In addition to providing more fiber per serving than most other foods, legumes are naturally gluten-free and rich in protein, vitamins and minerals. One cup of cooked lentils provides 15.6 grams of fiber. One cup of baked beans provides 10.4 grams. Nutritious dishes based on legumes include lentil soup, low-fat vegetarian chili, hummus and three-bean salad.
Fruits and Vegetables
Fruits and vegetables are naturally nutrient-dense and gluten-free and provide water, which helps prevent and manage constipation. Fruits and vegetables high in fiber include raspberries, cooked carrots, sweet potatoes, winter squash and prunes. One cup of fresh raspberries provides 8 grams of fiber. One cup of cooked winter squash provides 5.7 grams.
If you have difficulty meeting your fiber needs through food alone, fiber supplements can help fill in the gaps. Gluten-free fiber supplements may be made from cluster beans or chemical compounds used to treat constipation, such as methylcellulose or calcium polycarbophil. Powered psyllium husk provides another option, according to a report published in "Practical Gastroenterology" in April 2004. Psyllium husk wafers do contain gluten. To prevent unwanted side effects and ensure effectiveness, seek approval or recommendations from your dietitian or doctor. Gluten-free fiber supplements generally provide between 0.5 milligram and 3 grams of fiber per capsule or tablespoon.
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- National Foundation for Celiac Awareness: Constipation Remedies for Children With Celiac Disease
- USDA National Nutrient Database for Standard Reference: Fiber Content of Selected Foods
- Practical Gastroenterology: Going Gluten-Free: A Primer for Clinicians
- raspberries image by Mat Hayward from Fotolia.com