Best Top Dietitian-Approved Gluten-Free Fiber Supplements

Gluten-Free Fiber Helps People Stay Regular!

There are two types of dietary fiber, soluble and insoluble fiber and the type of fiber you eat is essential. Healthy high-fiber diets include a variety of both types of fiber.

Average American Fiber Intake

But despite all the fantastic health benefits of fiber, the typical American still only gets about half its recommended amount or about 17 grams per day.

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According to the Academy of Nutrition and Dietetics and the dietary guidelines for healthy Americans, adult men should consume about 38 grams of fiber daily, and women should consume about 26 grams of fiber daily.

Many on a Gluten-free diet Struggle to Get Enough Fiber

(3). Many individuals who have celiac disease and gluten intolerance struggle with getting enough fiber when following a gluten-free diet. This is because many gluten-free processed foods contain little to no fiber.

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Additionally, although a high-fiber diet can help prevent and treat certain intestinal diseases, individuals with severe IBS often need to eliminate specific food sources of fiber, depending on their sensitivity. These are known as FODMAPs, a group of fermentable carbohydrates.

According to Healthline: ‘They (FODMAPS) are notorious for causing common digestive issues like bloating, gas, stomach pain, diarrhea and constipation in those who are sensitive to them. This includes a surprising number of people, particularly those with irritable bowel syndrome (IBS). Luckily, studies have shown that restricting foods high in FODMAPs can dramatically improve these symptoms.’ – Healthline.

How To Eat A High Fiber Diet

Eating a high-fiber, gluten-free diet when you have celiac disease can be difficult to manage if you rely on processed foods for the majority of what you eat. However there are some high fiber foods that you can find on the grocery store shelves that can make getting to your daily fiber goal a bit easier.

TIP: One way is to swap corn and brown rice pasta which has 2 grams of fiber or less per serving to a brand of pasta that is made with peas, lentils, or beans. For example, Banza pasta has 5 grams of fiber per 2 oz serving, or approximately 1 cup cooked. ZenB pasta has 7 grams of fiber per 2 oz serving.

Another easy way to get more fiber into your gluten-free diet is to purchase gluten-free bread that has more fiber in it, such as Schar bread which has 5 grams of fiber per serving. Some of the other popular gluten-free breads only have 1-2 grams of fiber per serving.

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TIP: A great way to eat a high fiber diet is to check the nutrition label when shopping and choose foods that have at least 3 grams of fiber per serving, more if possible.

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References

1. Yang He, Bixiang Wang, Liankui Wen, Fengzhong Wang, Hansong Yu, Dongxia Chen, Xin Su, Chi Zhang. Effects of dietary fiber on human health. Food Science and Human Wellness. 2022; 11(1):1-10. https://doi.org/10.1016/j.fshw.2021.07.001. ISSN 2213-4530.

2. Guan Z-W, Yu E-Z, Feng Q. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. 2021; 26(22):6802. https://doi.org/10.3390/molecules26226802

3. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. doi: 10.1016/j.jand.2015.09.003. PMID: 26514720.

4. https://www.benefiber.com/fiber-faq/?gad_source=1&gclid=EAIaIQobChMI7OXx9LushQMVOQatBh0uVgQSEAAYASACEgLYaPD_BwE&gclsrc=aw.ds#accordion-content-0297852548-0 5. https://fdc.nal.usda.gov/fdc-app.html#/food-search

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