r/Celiac • u/LocalEntrepreneur237 • 1d ago
Discussion Fiber
How do yall get your daily fiber since we don’t eat wheat anymore? what are your fav go to everyday or weekly staples? I feel like we are very protein heavy as a culture but not fiber heavy.
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u/South_Cucumber9532 1d ago
All plant food has fibre. We are only avoiding 3 (or 4 if we include oats) out of hundreds of plant foods.
We have all the legumes (beans and lentils), all the nuts and seeds, all the whole grains apart from the gluten ones (rice, millet, quinoa, buckwheat, teff, corn, sorghum etc etc) and all the vegetables and fruits.
Get cooking!
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u/SensitiveAct8386 18h ago
Cosmic crunch apples are the best nature's candy and I eat at least one daily in the chase for fiber. A banana in the morning or a fiber based smoothie (chia seeds, oat fiber powder, frozen raspberry/blueberry/blackberry). Black beans are rich in fiber and I make a batch every weekend in the crockpot. Broccoli is another big hitter and it steams in 5-6 minutes, perfect for meal prepping. Also, when you go into Publix and you pick up some nuts that are rich in fiber, you will see about 30-40 different types although only like 1 or 2 are GF. Good fiber = good poop!
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u/IrrelevantJoker Celiac 1d ago
Glass of water with soaked chia seeds. Or chia seeds in yogurt. Ollipop
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u/LocalEntrepreneur237 1d ago
Okay it’s funny you say this because I had the best BM after drinking an ollipop. And it’s been challenging for me
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u/relick_90 1d ago
Metamucil! 😂
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u/eeyore102 Celiac 1d ago
Yeah honestly I eat fruit and veg all the time, I eat beans and nuts, I do chickpea pasta and pizza and lentils, but what has really completely fixed my bathroom experiences has been psyllium husk capsules. I've struggled with having a good #2 my whole life, since I was a child, and the psyllium capsules almost instantly sorted it. I take it with me when I vacation, I won't go a day without them. I wish to goodness I had thought to try it years ago.
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u/bonbonmon42 Celiac 23h ago
What brand do you like?
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u/eeyore102 Celiac 23h ago
I actually get a generic CVS one. I wish it were labeled gf but so far so good. I do wonder if someone else has one that is certified gf.
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u/No_Elk4724 1d ago
Fruits, vegetables, beans and other legumes, brown rice, gluten free oats. I doubt the typical American diet has all that much fiber. The Mediterranean diet has lots of fiber, and it’s easy to make it gluten free. Just be sure all breads and pasta are GF and certify seasonings and spices are GF as well.
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u/wisdomseeker42 1d ago
This is the way. My digestion is so much better since eating more fiber/real foods.
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u/oh_wanya due to crohns desease, celiac symptoms 14h ago
Beans, avocados, pears, apples, raspberries, blackberries, any seeds (fav hempseed and flaxseed), chia, gf oats, fiber drinks (Ollie’s/popies and the likes), yogourt +fiber (activias and the likes), gf breads that are high fibers (promise or carbonaut has some very good options! 8-13gr a portion), sub rice for ; quinoa or buckwheat (it’s gf), millet.
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u/ansleeey19 1d ago
I try to eat an apple at least once a day. Oatmeal homemade keeps me regular too.
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u/ioncewentwandering 1d ago
I actually find that I get more fiber now trading wheat pasta for chickpea or lentil and such. I have beans most days, more vegetables because I'm cooking more. Even my protien shake has a fair bit of fiber.
When I travel, it takes a bit more work but I'll swing into grocery stores, or frequent a GF/bowl place. And I take a few grams via supplements.
If anything, I have to watch overdoing it with fiber at times, especially with some of the bars out.
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u/gluten-free-pancakes Celiac 1d ago
I eat a lot of beans and avocado and have added more fruit to my diet. I’ve tried adding fiber supplements to my diet but I haven’t found one I liked.
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u/Main_Teacher7648 1d ago
Promise gluten free bread especially the multigrain version has 6 grams of fiber per slice and it tastes really good plus it doesn't fall apart when you eat it. Fruits and vegetables add lots of fiber and nutrients to a gluten free diet.
If you do not have any issues with oats try gluten free oats. I eat the Nature's Path Gluten Free rolled oats with flax seed and chia seeds along with a cup of berries. That breakfast meets at least half of the recommended portion of fiber for a day.
Then have a sandwich on the Promise bread with lots of lettuce and you're getting pretty close if not over the recommended 25 grams per day. Have a serving of cruciferous vegetables like broccoli or cauliflower or brussel sprouts as sides with dinner along with a salad and you'll be well over the daily recommendation. And, you'll feel great too! I'm a big fan of "eat the rainbow" philosophy to add fiber and nutrients to your diet.
I also like the Barilla Chickpea or Lentil pastas which also have 6 - 8 grams of fiber per serving.
Hope that helps.
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u/warriorprincess71 1d ago
Chia seeds... make a chia pudding. I mix chia seeds and milled flax with almond milk and add some spice such as cinnamon, cardamon and ginger (chai style), soak for a while (or overnight), then add some yogurt or cottage cheese and fruit (berries are my go to).
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u/jarvis_says_cocker 1d ago edited 1d ago
I'm not celiac, but I eat like it at home for 90% of my meals and I get 50-60 grams of fiber daily.
I eat 4-5 servings of veggies (Brussels sprouts, broccoli, okra), same amount of fruit (berries, mangos, apples). It helps to get veggies and fruit frozen, especially with veggies because they're so easy to cook.
My proteins are mostly chickpeas or lentils (and they also contain fiber).
I like to roast chickpeas as a snack for more fiber and protein.
For breakfast I'll do either overnight oats (steel cut oats and chia seeds) or kind granola.
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u/Will_Is_Da_Bes 4h ago
Bean salad baybeee
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u/LocalEntrepreneur237 4h ago
lol so true. 3 bean! Recipe?
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u/Will_Is_Da_Bes 4h ago
I just slap Black Beans, White Beans, Bell Pepper, Jalapenos, Red Onion, Corn, feta or cojita, seasonings and herbs + dressing however you like it. Basically whatever is about to go bad in the produce shelf goes in haha
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u/reallyredrubyrabbit 1d ago
Psyllium is the binder in my favorite homemade GF bread
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u/MrsSamT82 Celiac 14h ago
Can you share that recipe? I need a good one I can make at home.
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u/nolelover16 14h ago
Can you share where you get the powder from?
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u/reallyredrubyrabbit 10h ago
My favorite bread is "Sandwich Loaf," from the cookbook by Aran Goyoaga titled, "Cannelle et Vanille BAKES SIMPLE."
It uses ground millet flour (which I buy whole & grind in my coffee grinder), or you can use sorghum flour. It also uses superfine brown rice flour and tapioca starch (or can substitute corn starch).
It also uses ground psyllium husk fiber (which you can buy an organic version at Amazon), as well as ground flax seed (which I also grind in my coffee grinder.)
The leavener is active yeast.
You can also add any seeds or craisins type adds that you happen to like.
Because it has all these specialized ingredients, I make my own batches of mixes ready to bake anytime.
I measure and mix the 2 flours, the starch and salt and place into ziplock bags, and then also in a tiny bag mix the ground psyllium husk & ground flaxseeds keep in these kits freezer.
I do this because it ensures I have most of the ingredients, and it makes the final steps a breeze.
This recipe is so delicious and versatile, it is worth the effort to master it.
The only thing I found difficult as a novice was to learn that the psyllium must be added to your liquids as you are vigorously whisking, so it doesn't clump like crazy. I now use the whisk attachment on my mixer.
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u/reallyredrubyrabbit 10h ago
My favorite bread is "Sandwich Loaf," from the cookbook by Aran Goyoaga titled, "Cannelle et Vanille BAKES SIMPLE."
It uses ground millet flour (which I buy whole & grind in my coffee grinder), or you can use sorghum flour. It also uses superfine brown rice flour and tapioca starch (or can substitute corn starch).
It also uses ground psyllium husk fiber (which you can buy an organic version at Amazon), as well as ground flax seed (which I also grind in my coffee grinder.)
The leavener is active yeast.
You can also add any seeds or craisins type adds that you happen to like.
Because it has all these specialized ingredients, I make my own batches of mixes ready to bake anytime.
I measure and mix the 2 flours, the starch and salt and place into ziplock bags, and then also in a tiny bag mix the ground psyllium husk & ground flaxseeds keep in these kits freezer.
I do this because it ensures I have most of the ingredients, and it makes the final steps a breeze.
This recipe is so delicious and versatile, it is worth the effort to master it.
The only thing I found difficult as a novice was to learn that the psyllium must be added to your liquids as you are vigorously whisking, so it doesn't clump like crazy. I now use the whisk attachment on my mixer.
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u/BabyBundt13 15h ago
This!! Comes in powder or a pill. I never knew it was a thing until I discovered it for baking in GF recipes. Started taking it myself and I’ve never had something that works so well!!!
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u/Groemore 1d ago
Mostly whole foods fruits and vegetables, raw pumpkin seeds, chia seeds, hemp seeds, ground flaxseed I like to mix in yogurt or kefir. There is a few gf breads that have added fiber if want bread. My goto gf bread wtih fiber is Base Culture. Its small but zero holes and doesn't taste dry.
Also I like to make stewed apples or pears. Cook them down in pot with a small amount of water and add chia seeds and hemp seeds. Goes good on top or yogurt.
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u/MrsSamT82 Celiac 14h ago
Chia seeds, hemp seeds, beans, lentils, fruits and veggies. Plus it’s in my protein powder and protein bars because they’re plant-based. I usually get 30-40 grams a day (and only need 25, as an AFAB person)
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u/thriftsylady08 10h ago
Bean and quinoa salad has become my go-to lunch. I switch up the types of beans and vegetables, but it’s easy to make a big batch that’s lasts all week. I’ve found that meal planning ensures that I get at least one fiber-filled meal a day
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u/somekindofmedic 1d ago
I Loam fiber into my drinks or coffee in the morning. Helps
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u/Imaginary-Vanilla993 1d ago
One of their blends has wheat in it I bought it without realizing be careful!
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u/LowArtichoke6440 1d ago
Chia seeds mixed with yogurt and fruit like blueberries, raspberries, blackberries and strawberries.
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u/Imaginary-Vanilla993 1d ago
Various fruits (Blackberries, wild blueberries) oats, cruciferous veg, beans and lentils. It’s kinda something u stack up in incremental amounts throughout the day I get over 25g but it’s mostly built from smaller like 6g of fiber portions and stuff
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u/taboomeats Celiac 1d ago
I make a chia overnight oats and add ground flax seeds. It’s sooo good and extremely easy to customize and prep.
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u/Drenee26 1d ago
I eat a lot of cooked oats if you can tolerate them, raspberries, strawberries, blueberries, apples, avocados, chia seeds in my yogurt or oatmeal. The one that helps me the most is eating two kiwis a day!!!
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u/OGShanti 23h ago
Sahar breads often have added fiber and many GF cereals have high fiber. I try to have at least one high fiber meal a day.
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u/PartialBread 19h ago
I eat fruit, veggies, beans... and also a decent amount of stuff with buckwheat flour (which was a favourite of mine even before diagnosis) which is generally really fibrous.
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u/Famous361 19h ago
i use a supplement. it was suggested by my doctor. https://metax.org/ballaststoffe/fibremaxx/
They told me, that the gluten free bread and alternative products have much less fiber, so i have to supplement them. other than that i take Akazienfasern or Inulin as Fiber. but in 3 very little doses before every main meal.
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u/MrsNedSchneebly 15h ago
These are delicious and full of goodness. https://www.alphafoodie.com/the-best-seed-cracker-recipe/
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u/HippieGirlHealth 13h ago
MiraLAX. Chia seeds. Granola. Legumes. Chickpeas. Baked beans. Black beans. Tofu. Salmon with seaweed crispies and rice snd chickpeas for lunch.
I made oat bars last weekend with ground flax and applesauce and diced cashews and cranberries. They’re so good! And they’ll make you poop
I also like an evening kombucha. Great for digestion and bloat
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u/toocuteforthisshit Celiac 1d ago
whole foods for sure!
chickpeas (i like the banza chickpea pasta too), beans, avocado, fruit, brown rice, and i cook with psyllium husk!
i also love an olipop here and there lol