Gluten Free Fiber

Benefiber this fiber supplement comes in powder form.

Gluten free fiber.

Chard with about 4 grams of fiber per cup chard is a great way to add fiber to any meal. Rice brain contains 18 grams of fiber per cup and can be sprinkled on cereal and added into muffins and other baked goods. Eating enough fiber is crucial for optimal long term health. One of the biggest challenges gluten free eaters face is getting enough alternative sources of fiber.

Buckwheat gluten free and packing in 5 grams of fiber per cup buckwheat is a good source of fiber. Fiber intake among individuals on a gluten free diet may be even lower since many gluten free foods are lower in fiber than their gluten containing counterparts. Most grocery stores now offer a wide variety of gluten free products from gluten free pastas and cereals to gluten free baked goods. Fiber sources as diverse as apple pectin psyllium and inulin can be found in capsule or caplet form.

Gluten free rice bran is another way to get a fiber fix from rice. There are many gluten free brands of fiber powders including some generic brands. Wheat rye and barley are excellent sources of fiber so going gluten free can mean potentially facing a fiber deficit especially if you eat processed gluten free foods. There are 3 grams of soluble dietary fiber in 3 teaspoons of benefiber.

Fiber refers to the part of plant based foods that cannot be digested by the body there are two categories of fiber. The primary ingredient in benefiber is wheat dextrin but because this is a portion of the wheat plant that doesn t contain the protein that creates problems for people with celiac disease and other problems it s legally labeled as being gluten free. Similarly grain free eating plans like the paleo diet and whole30 cut out grains entirely which also nixes other gluten free fiber sources like quinoa and brown rice. Fiber is found only in plant based foods.

Collard greens no southern meal is complete without some tasty collard greens. White rice contains a bit of protein around 4 grams per cup and small amounts of vitamin b6 calcium iron and magnesium.