Written by Lisa Kunstler, FodShop Nutritionist, Personal Trainer, and Group Fitness Instructor 

What is Fibre?

Fibre is essential in the diet for a happy and healthy gut. It cannot be digested by the body and therefore, regulates blood sugar and hunger levels. (1) Fibre is also known to decrease the risk of chronic diseases like cardiovascular disease or diabetes. (1) The Australian Dietary Guidelines recommend 25-30g of fibre per day, which can be found in whole grains, legumes, nuts, vegetables, and fruit. (2)

Gluten Free Diets and Low Fibre Risk

Gluten free diets can put you at risk of not consuming enough fibre in your diet. Whole grains, though rich in fibre, contain gluten, and are often a major source of fibre in the diet. Furthermore, gluten free pastas, bread, and cereals often contain less fibre so, by eliminating gluten containing foods from the diet, you are putting yourself at risk of not consuming enough fibre. 

The good news is that there are a lot of other foods rich in fibre that don't contain gluten!

Tips To Get More Fibre in Your Gluten Free Diet

Gluten free foods high in fibre include legumes, fruits, vegetables, seeds, and nuts. Legumes and beans are the highest fibre containing foods with roughly 4-8 grams of fibre per serve. (3) All other gluten free, fibre containing foods, including gluten free whole grains, contain approximately 2-4g of fibre. (3)

When you're looking to increase your fibre intake, make sure to drink plenty of water to prevent constipation. Incorporate daily exercise, as even a light walk will aid in the healthy function of the gastrointestinal tract. (3) Make sure to also increase fibre intake slowly, one serving at a time per day, to prevent symptoms of bloating, stomach pain, and gas. (3)

If you're still struggling to get fibre in your diet, fibre supplements are a great option. Regular Girl and Sunfiber contain a prebiotic fibre that promotes a healthy gut microbiome and regularity without excess gas or bloating. Regular Girl comes with the added benefit of a probiotic (bifidobacterium lactis), which nourishes the good gut bacteria. Simply mix a serve of your fibre supplement into a smoothie, cereal, or drink and enjoy your fibre boost! 

Final Thoughts

Gluten free diets limit the amount of fibre-full foods available for consumption, with whole grains like bread, cereals, and pasta containing gluten. There are some fantastic options to get more fibre in your diet if you are gluten free, including legumes, fruits, vegetables, nuts, and seeds. Prebiotic fibre supplements are also available if you're still struggling to get your recommended 25-30g of daily fibre in your diet. 

References

1. The Nutrition Source, Fibre, Harvard. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/#:~:text=Fiber%20helps%20regulate%20the%20body's,vegetables%2C%20legumes%2C%20and%20nuts.

2. Australian Dietary Guidelines, Eat For Health. https://www.eatforhealth.gov.au/ 

3. Adding Fibre to Your Gluten Free Diet (2021). https://gluten.org/2019/10/17/adding-fiber-to-your-gluten-free-diet/