Are you getting enough fiber on a gluten free diet?

We are very fortunate in our neighborhood in that from Memorial Day weekend to Labor Day weekend we have two wonderful swimming pools that we can lounge around all summer long. It will be quite a challenge going there with an 18 month old, but it will be fun. However, whenever there is an outing in the Velick house, there is sure to be a big cooler full of our favorite snacks. You see the problem is, once you get to the pool, the only food source available are from those deadly vending machines. Have you ever taken a look at what is in them? Have you ever stopped to count how many ingredients are in a bag of Doritos? 39! Wow! And most of them I cannot even pronounce! So, needless to say, the Velick’s pack for the pool. Packing snacks for the pool can be easy. I like to find snacks that have a high amount of fiber. Fiber is good because it aids in digestion and it helps you stay full for longer. One problem with a gluten free diet is that there are not a lot of high fiber grains to choose from. We cannot eat whole wheat pastas or multigrain breads. In fact, an average slice of gluten free bread has about one gram of fiber. So where can you find fiber in a gluten free diet? Well, there are lots of ways!
The following list is only a representative sample of naturally gluten-free high fiber fruits and the amount of fiber contained in a given measure. The recommendation for adolescents and adults is 20-35 grams/day. To find out how much fiber a child needs, add 5 to the child’s age in years. The total is the amount of fiber (in grams) the child should eat each day.
Foods that contain fiber are beneficial whether they’re eaten raw or cooked. Peeling the fruit will reduce the amount of fiber it contains.

1 cup canned garbanzo beans=10.6 grams
1 cup boiled kidney beans= 11.3 grams
1 cup boiled lentils=15.6 grams
1 cup dry roasted peanuts= 11.7 grams
1 Tb smooth peanut butter=1.9 grams
1 cup green, frozen or cooked peas=8.8 grams
1 cup boiled pinto beans=14.5 grams
1 cup canned refried beans=13.4 grams
1 cup whole, raw almonds=17.4 grams
1 Tb whole flax seeds= 2.8 grams
1 cup cooked soybeans=7.6 grams
1 cup dry roasted soy nuts= 13.9 grams
1 cup dry roasted sunflower seed= 14.2 grams
1 cup cooked amaranth=18.1 grams
1 cup medium grain cooked brown rice = 3.5 grams
1 cup cooked buckwheat=4.5 grams
1 cup sweet, yellow, canned, whole kernel corn=3.1 grams
1 cup yellow, whole grain cornmeal = 8.9 grams
1 cup cooked millet=2.3 grams
1 cup cooked, gluten free oatmeal=4 grams
3 Tb plain, air-popped popcorn=6 grams
1 cup cooked quinoa=5.2 grams
1 cup white, whole grain sorghum flour=12.1 grams
1 cup cooked wild rice= 3.0 grams
1 cooked artichoke=10.3 grams
1 cup cooked asparagus=3.6 grams
1 cup frozen, chopped broccoli=5.5 grams
1 cup cooked brussels sprouts=4 grams
1 cup raw green cabbage=2.2 grams
1 cup frozen cooked carrots= 4.8 grams
1 cup raw cauliflower = 2.5 grams
1 cup cooked kale=2.6 grams
1 large baked potato with skin=6.6 grams
10 oz package of raw spinach= 6.2 grams
1 cup sun-dried tomatoes, sun-dried= 6.6 grams
1, 3 inch raw apple with skin=4.4 grams
1 medium banana, 7-8 inches long=3.1 grams
1 cup blueberries=3.6 grams
1 cup oranges sections= 4.3 grams
1 medium pears =4.3 grams
1 cup pitted prunes = 12.4 grams
1 cup seedless raisins, not packed=5.4 grams
1 cup raspberries=8 grams
1 cup of strawberry halves=3 grams

And if you do decide to go gluten free, here are some great gluten free muffins that have plenty of fiber to keep you full and satisfied. The oat flour in these muffins provides 16 grams of fiber alone!

High Fiber Gluten Free Peanut Butter Muffins*
Ingredients:
2 cups gluten free Oat Flour
1 cup Brown rice flour
½ cup tapioca flour
¼ cup potato starch
¼ cup chopped peanuts
1 tsp xanthan gum
1 ¼ tsp baking soda
¾ cup vanilla rice milk
½ cup honey
½ cup organic creamy peanut butter
2 T grapeseed oil

Directions:
Preheat oven to 400 degrees.
Combined dry ingredients in a small bowl.
Combined wet ingredients in a larger bowl. Add dry ingredients.
Fill cups 2/3 full with mixture.
Bake 18 to 20 minutes.

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