Why Should We Eat More Fiber?
Eating fiber has been shown to have great health benefits. Foods that are high in fiber can help with constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome (IBS). These are also symptoms of Gluten Intolerance (Celiacs Disease) but aren’t the main symptoms. Dietary fiber may also help lower your cholesterol and reduce your risk of heart disease, type 2 diabetes, high blood pressure, gallstones, colon cancer and varicose veins.
Eating fiber-rich foods also helps with the digestion and the absorption of nutrients. It also helps you to feel more full after eating, which can help curb over
eating and weight gain. It also helps for people who are gluten intolerant and celiacs.
The way you can get more fiber in your diet?
I’ve been asked at what age should we eat more fiber… I say every age… Fiber should be in your diet every day but depending on your age and sex should be increased more. Asked your family doctor and or consult with a nutritionist.
Below you will find a list of some healthy tips on increasing fiber in your diet for people with Gluten Intolerance or Celiacs. Once you have read this you will see why this article was titled Fibre Myth: Gluten Free Diets Are Lacking Fibre.
Eat at least 2 cups of fruits and 2 1/2 cups of vegetables each day. Fruits and vegetables that are high in fiber include:
Beans such as:
Navy (1/2 cup = 9.5 grams),
Lupini Bean (1/2 cup = 16.grams),
Kidney Bean (1/2 cup = 8.2 grams),
Pinto Bean (1/2 cup = 7.7 grams),
Black Bean (1/2 cup = 7.5),Lima (1/2 = 6.6 grams),White (1/2 cup = 6.3 grams)
Great Northern Bean (1/2 cup = 6.2 grams).
Artichokes (1 artichoke = 6.5 grams)
Sweet Potatoes (1 medium sweet potato = 4.8 grams)
Pears (I small pear = 4.4 grams)
Green peas (1/2 cup = 4.4 grams)
Berries such as raspberries (1/2 cup = 4.0 grams) and blackberries (1/2 cup = 3.8 grams)
Prunes (1/2 cup = 3.8 grams)
Figs and dates (1/4 cup = 3.6 grams)
Spinach (1/2 cup = 3.5 grams)
Apples (1 medium apple = 3.3 grams)
Oranges (I medium orange = 3.1 grams)
Peanuts, dry roasted (1 cup = 11.7 g)
Eat brown rice instead of white rice.
GF Oats
These are just some of the foods that contain fiber that are gluten free.
When eating store-bought foods, check the nutrition information labels for the amounts of dietary fiber in each product. This will help you make a better fiber choice. Eat beans every week.
“Beans, beans, good for your heart
The more you eat the more you fart.
The more you fart the better you feel
So eat beans with every meal.”
*Be sure to drink more fluids when you increase the amount of fiber you eat. Liquids help your body digest fiber. Try to drink 8, 8 oz glasses water each day.
