How Add More Dietary Fibre Into Your Gluten Free Diet - PART 2 Food Online Australia

09 Oct ,2024

How Add More Dietary Fibre Into Your Gluten Free Diet - PART 2

As you read in our previous blog, there are many benefits of adding more fibre in to your gluten free diet.

The Australian Dietary Guidelines recommend that Australians consume 30g per day of dietary fibre. However, most of us are falling short of this target!

Adding more dietary fibre to a gluten free diet can be delicious and easy with nutritious food choices, providing a myriad of vitamins, minerals and macronutrients essential for a healthy lifestyle.

Below are several food swaps & strategies to help boost your dietary fibre intake:

Choose Gluten Free High Fibre Grains & Grain Products

Buckwheat: Gluten free and high in fibre. Found as a key ingredient in many breakfast cereals, pancake mixes, pastas and snack bars, like the below:

YesYouCan Buckwheat Pancake Mix (280g)

Orgran Buckwheat Pasta Spirals (350g)

Fodbods Nibbles Dark Chocolate (100g)

Bob's Red Mill Gluten Free Mighty Tasty Hot Cereal (680g)

Quinoa: A great source of fibre, protein and essential amino acids (the building blocks of protein). Found in many pasta products, ready-to-eat meals, breakfast cereals and snack products, for example;

Orgran Quinoa Pasta Penne (350g)

We Feed You Chicken & Spiced Carrots w/ Roasted Almond & Cranberry Quinoa (350g)

YesYouCan Ancient Grains Pancake Mix (280g)

Brown Rice: Rich in fibre compared to white rice.
Amaranth: A nutritious ancient grain that is very fibre-rich.
Millet: Provides essential nutrients and fibre.
Teff: High in fibre and key minerals like iron and calcium.

Click HERE to learn more about the abovementioned ancient grains and their nutritional benefits.

Incorporate More Fruits and Vegetables

Berries: Strawberries, blackberries & raspberries are antioxidant powerhouses, and particularly high in fibre.
Avocados: A great source of both healthy fats (monounsaturated) and healthy fats.
Pears & Apples (with the skin on): Keeping the skin on fruit & vegetables provides additional insoluble fibre for stool bulk.
Carrots, Sweet Potatoes, and Beetroot: Root vegetables provide a boost of fibre.
Cruciferous Vegetables: Brussels sprouts, Broccoli, and Cauliflower are very high in fibre.
Leafy Greens: Spinach, kale and rocket leaves are high in vitamin K, nitrates and fibre.

Include Legumes

Chickpeas: Add them to soups, salads, curries, stews, or roast them as a snack!
Lentils: High in protein, fibre and iron.
Kidney & Black Beans: Add them to dips, soups and salads.

Snack on Nuts and Seeds

Almonds, Walnuts, Brazils, Pistachios: High in fibre, protein.
Chia Seeds: Very high in fibre. Sprinkle on top of yoghurt, gluten free breakfast cereals, add to baking recipes for an added fibre boost.
Flaxseeds: Ground flaxseeds add omega-3 fats and fibre to baking recipes, breakfast cereal and home-made snack bars.
Pumpkin and Sunflower Seeds: Perfect for snacking on, or use as a salad topping.

Use Gluten-Free Whole Grain Products

Select gluten free whole grain breads, cereals, and pasta made from brown rice, quinoa, or buckwheat instead of refined products.

Choose Legume-Based Pasta

Use Lentil or Chickpea Pasta: Gluten free pasta alternatives that boost the fibre and protein content of your meal compared to traditional corn and/or rice-based gluten-free pasta.

Include Resistant Starches in Meals

Cooked Then Cooled Potatoes: Allowing potatoes to cool after cooking them increases their resistant starch content; a type of fibre.
Green Bananas: A great source of dietary resistant starch.

Try a Fibre Supplement

Psyllium Husk: Can be mixed into gluten-free flour for baking to boost fiber content.
Ground Flaxseeds: Add to smoothies, or home made gluten free baking to boost the fibre and nutrient content.
Add prebiotic fibre: A gluten free and low FODMAP option which reduces bloating, constipation and/or diarrhoea is Tomorrow's Nutrition Sunfiber.

Choosing whole, natural gluten free foods and making smart food swaps, you can easily increase your daily dietary fibre intake, while maintaining a gluten-free diet for the management of Coeliac Disease and/or Non-Coeliac Gluten Hypersensitivity.

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