While it’s easy to tell you to eat more fruits and vegetables every day to increase fiber, a gluten-free diet requires a bit more creativity and resourcefulness. You can also add fiber to your diet by cutting back or subtracting low-fiber foods such as highly refined baked goods made from low-fiber flours. Other fiber-boosting suggestions include:
• Establish a daily menu plan where at least one meal of the day has a generous portion of a high-fiber gluten-free grain such as brown rice, wild rice, quinoa, amaranth, or teff.
• If your palate welcomes the taste, consider making legumes a staple in your diet. The abundance and versatility of this high fiber food gives you many meal options to explore.
• Whole grains and legumes can go nicely together in many main dishes or can be complementary side dishes to a meat portion. Plus, you benefit from the protein boost from beans. Beans and rice is a popular pair for making a complete protein.
• Could you replace whole grain brown rice for pasta or potatoes in a traditional recipe? Or look for high-fiber flours to replace low-fiber flours in baked products.
• Try to find ways to add high-fiber flours or seeds to your recipes. Add a small portion of flaxseed meal or rice bran to your flour blend for a baked good or a skillet delight such as pancakes, sprinkle flaxseeds or sesame seeds over hot cereal. Toasted pumpkin seeds make a high-fiber snack.
• Dried fruits such as figs can be great grazing snacks throughout the day. Dip in nut butter for added protein.
• Find gluten-free crackers that utilize high-fiber flours, grains, and seeds to snack on in between meals.