Keeping the Fiber without the Gluten

Many times when someone has eliminated gluten from their diet they also eliminate fiber, as whole wheat is the main source of fiber in a Western diet. Fiber is essential for the body to maintain normal bowel movements, and a healthy body weight. It’s also been shown to be instrumental in lowering cholesterol levels, and preventing colon cancer.

Constipation is already considered one of the main causes of childhood visits to the pediatrician. It leads to painful bowel movements for kids, followed by avoidance of using the potty, and occasionally embarrassing accidents and episodes of stool (poop) incontinence.

Here are 8 easy ways to keep fiber in your child’s diet the gluten-free way.

1. Nuts! Almonds are one of the best snacks around. They are high in fiber and protein, portable, and delicious. Pistachios and pecans are also great choices. 
2. Sweet potatoes! Packed with nutrients, this low glycemic food is also high in fiber. A typical sized serving has around 4 grams of fiber. 
3. Seeds! Flaxseeds and chia seeds are an easy way to boost fiber intake. Both can be ground up and sprinkled on any sort of food. Try adding it to your gluten free cereal, adding it to oatmeal, or in pasta sauce. As a bonus, both are high in healthy omega-3 fatty acids, which are good for the heart. Sunflower seeds and pumpkin seeds also make for a great snack or additive to salads. 
4. Fruits and veggies! Both are very high in naturally occurring fiber. Getting 1-2 servings at each meal is an easy goal to get the proper amounts of fruits and veggies per day. Try an interesting gluten-free dip to experiment with if it’s hard to get your kiddos to eat their veggies plain (See our recipe section for suggestions). Avocado, spinach, celery, and broccoli have some of the highest amounts of fiber while apples, apricots, and berries are the powerhouses of the fiber fruit world. 
5. Beans! Beans are a great source of fiber. Kidney beans have the most fiber of all the beans out there, but most beans are a good choice. Beans can be added to most foods without overpowering the dish with flavor. Add them to salads, sauces, or blend them in a green smoothie. My best friend even eats them in a dish with nothing on them! 
6. Oatmeal! Gluten free oatmeal is a great way to boost your intake of fiber. Make a nice bowl in the morning with some fruit (to boost your fruit intake) and flax or chia seeds (more fiber!) and this tasty bowl will keep little ones satisfied for hours. Cassie’s family really likes Bob’s Red Mill brand of gluten free oatmeal at home. 
7. Popcorn! Surprisingly, popcorn is pretty high in fiber. A 3-cup serving of popcorn yields around 3 grams of fiber. Plus you get the added bonus of a low calorie treat.
8. Almond Flour! Traditionally when people are baking they use white or wheat flour, which does have added fiber. Most recipes can be made with the substitution of almond flour in the same concentration. It can be a little more expensive, but there are quite a few stores that carry almond flour for a reasonable price. Alternatively, you can buy a bag of roasted almonds at Trader Joe’s, and mill it yourself in the food processor to save money.

PRO-TIP: If you simply can’t get enough fiber through these tips alone, there are many great gluten free fiber supplements out there. It is always best to get your nutrients through a healthy diet, but if it’s just not possible a supplement is a great idea. The recommended goal is 25-38 grams of fiber per day, so a food log or an app like My Fitness Pal can help you track your daily fiber intake.