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.
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.
Now heres the myth of Gluten free people lacking fiber. If you know anyone who is gluten intolerant or celiacs you will know that the above mentioned list is basically all we eat. Fruits, vegetables, brown rice or rice, beans, corn, berries and so on… So whom ever is writing these articles that Gluten Free Diets Are Lacking Fibre, don’t know what they are talking about.
Here is the exact mean of fiber from a dictionary:
fiber |ˈfībər| ( Brit. fibre)noun1 a thread or filament from which a vegetable tissue, mineral substance, or textile is formed :tropical elements like coconut fibers and branches.• a substance formed of such threads or filaments : ordinary synthetics don’t breathe as well as natural fibers | high strength carbon fiber.• a threadlike structure forming part of the muscular, nervous, connective, or other tissue in the human or animal body : there were degenerative changes in muscle fibers |figurative she wanted him with every fiber of her being.• figurative strength of character : a weak person with no moral fiber.2 dietary material containing substances such as cellulose, lignin, and pectin, which are resistant to the action of digestive enzymes :cereals high in fiber.
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Here is a common list of gluten intolerance symptoms. This list does not complete all documented symptoms of Gluten Sensitivity (GS). These symptoms vary significantly from person to person, depending on the level or severity of GS and or Celiacs. The reason why this list is not complete is that there are still other diseases and illness that are under scientific investigation.
I myself had over 15 of these symptoms prior to becoming gluten free. Some of them I still get due to eating something that was not identified as being gluten. This is why I always stress to read the ingredients if you are not sure. Check out one of my safe list or make sure it has one of the GF symbols.
If you feel you have more than 5 of the below symptoms I would advise seeing your family doctor and get tested for either Celiac or Gluten Sensitivity (GS). Feel free to print this page.
- Abdominal Distention
- Abdominal Pain and Cramping
- Acid Reflux
- Alternating Bouts of Diarrhea and Constipation
- Attention Deficit Disorder (ADD, ADHD)
- Bone Density Loss
- Borborygmi (stomach rumbling)
- Stunted Growth and Failure to Thrive
- Depression, Anxiety and Irritability
- Dermatitis Herpetiformis (eczema)
- Foggy Feeling of Confusion
- Malodorous Flatulence
- Malodorous Stools
- Gluten Ataxia
- Grayish Stools
- Hair Loss (Alopecia)
- Headaches and Migraines
- Joint pain
- Juvenile Idiopathic Arthritis
- Lactose intolerance
- Mouth sores or mouth ulcers
- Numbness or tingling in the patient’s hands and feet
- Peripheral Neuropathy (including either a tingling or sensation of swelling your toes and fingers)
- Sjogren’s Disease
- Steatorrhea (high lipids in the stool, which may cause the stool to float)
- Teeth and Gum Problems
- Turner Syndrome
- Vitamin and Mineral deficiencies
- Unexplained Weight loss
I hope this gluten intolerance checklist helps you and please do not try to diagnose yourself with the list I provided for you. Always consult a professional like I did, because this is a very serious condition.
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