Ways To Fit Fiber In (And the Best Choices)

I am soorry! When I put this one together, I got so brain dead, that I put it down. And then I got distracted with life, the flu and trying to get caught up, that it sat without editing it. I still don't have the time, but decided to send it off anyway. Forgive my mistakes and the missing recipe. Next time I will double it.

You can read the first article about fiber at this link - What is Dietary Fiber? Included is a recipe for adding fiber to smoothies.

You can read the second article about fiber at this link - What Is Dietary Fiber. Included is a recipe for making Banana Oatmeal Muffins.

You can read the third article about fiber at this link - How Much Fiber Do We Need. Includes a couple of recipes for making Oatmeal Cerial with different methods.

Best Fiber Choices Include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds

NOTE - Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content. (1)

"Don't forget: foods that contain fiber are beneficial whether they're eaten raw or cooked. "(2)

"The following list is only a representative sample of naturally gluten-free high fiber grains.
We've included links to some gluten-free recipes. Also, feel free to enter the name of an ingredient into the About.com search box. Our guides have posted dozens of recipes for each of these ingredients, some of which are gluten-free or can be easily converted." (2)

Check out this nice tool for figuring out the nutrient properties of a food item. You can use it to find other high fiber foods and other nutrience you are watching. USDA National Nutrient Database. (2)

Whole Grains

On a Gluten Free diet, you should eat extra fiber. Rice is extreamly low in fiber compared to wheat (wheat Bran Whole-Wheat Flour 1 cup = 24 grams).

Grains such as quinoa**, amaranth**, and buckwheat** are gluten-free and high in fiber. (4)

Amaranth ( makes a great hot breakfast cereal. (4)
Amaranth, cooked (1 cup = 18.1 grams) (2) and (3) 3 g fiber per 3/4 cup cooked grain) (4)
Amaranth flakes (1 cup = 3.6 grams) (2)
(raw) Amaranth Seed Amaranth Flour (1 cup = 29 grams) (4)
Amaranth seed (1 cup = 30 grams) (3)

Buckwheat groats, also known as kasha, (4.5 g fiber per 1 cup cooked grain) can be substituted for breadcrumbs in meatloaf. (4)
Buckwheat, roasted groats, cooked (1 cup = 4.5 grams) (2)
Buckwheat raw (1 cup = 17 grams (3)
Buckwheat Bran raw (1 cup - 9.9 grams) (4)
Buckwheat Flour -Whole Groats (1 cup = 12 grams) (4)
Buckwheat Groats (roasted, dry) (1 cup = 16.9 grams) (4)

Cereal
Cereal, whole grain hot or cold cereal (2)
Crisped rice cereal, (1 cup - 0 grams) (5)
Corn flakes, (1 cup - 1 grams) (5)

Corn
Corn, sweet, yellow, canned, whole kernel (1 cup =3.1 grams) (2)
Corn, frozen, kernels on cob (1 ear = 1.8 grams) (2)
Cornmeal, yellow, whole grain (1 cup = 8.9 grams) (2) Cornmeal (1 cup = 10 grams) (3)
Popcorn, plain, air-popped (1 cup = 1.2 grams) (2)
Popcorn, air-popped, 2 cups = 2.3 (3)
Grits, cooked, (1⁄2 - 0 grams) (5)
Corn Bran (crude) (1 cup = 65 grams) (4)
Cornmeal (degermed, enriched) (1 cup = 10.2 grams) (4)

Millet - Serve as a side dish, or mix into casseroles, soups or baked goods.
Millet, cooked (1 cup = 2.3 grams) (2)
Millet seed raw (1 cup = 17 grams) (3) and 4)

Montina
Montina (1 cup = 36 grams) (3)

Oats - Stick to Gluten Free because Oats are easily contaminated.
Oatmeal, gluten-free, cooked (1 cup = 4 grams) (2) and (1) Oatmeal, cooked, (1⁄2 cup = 2 grams) (5)
Oats and oatmeal - raw (1 cup = 10 grams) (3)

Quinoa can be used in pilafs or soups in place of rice. (4)
Quinoa, cooked (1 cup = 5.2 grams) (2) (1/2 cup cooked grain = 3 grams) (4) and (3)
Quinoa seed raw (1 cup = 10 grams) (3) Quinoa Seed (1 cup = 106 grams (4)

Rice
Brown Rice, medium grain, cooked (1 cup = 3.5 grams) (2) and (1)
Brown rice raw (1 cup - 7 grams) (3)
Rice Bran (crude) (1 cup = 24.8 grams) (4)
Rice Polish Brown (1 cup = 12.9 grams) (4)
White rice, cooked, (1⁄2 cup = 0 grams) (5)
White Rice flour (1 cup = 3.1 - 7.3 grams) (4)
Wild Rice, cooked (1 cup = 3.0 grams) (2)
Wild rice raw (1 cup = 9 - 10 grams) (3) and (4)

Sorghum - Add to flour blends.
Sorghum flour, white, whole grain (1 cup = 8.2 - 12.1 grams) (2) and (4)

Other
Bette's Gourmet Four Flour Blend* (1 cup = 8 grms) (*garfava flour, sorghum flour, cornstarch and tapioca flour) Chart from Gluten-Free Diet, by Dietitian Shelley Case (4)


Beans and Legumes

"Dry beans/legumes are a good source of fiber, as well as protein and iron. This type of bean includes black beans, kidney beans, pinto beans, cannellini beans, garbanzo beans (also known as chick peas) and many others. Although alone they may not be tempting to a child, beans can be disguised in meals, raising the fiber content of the food." (4)

Black beans can be added to tacos with the meat, or can be sprinkled on taco salad. Also add to chili and soups(4)
Black beans, cooked, 1⁄2 cup - 8 grams (5)

Chickpeas/Garbanzo/Fava Beans - Spread hummus on sandwhiches or use as a dip for chips or rice crackers. Can also add to pasta sauces and casseroles.
Chickpeas/garbanzo /Fava beans, canned (1 cup=10.6 grams) (2)
Chickpea dry (1 cup - 20 grams) (3)
Hummus, (1⁄4 cup - 4 grams) (5)
Garbanzo Flour (Chickpea) (1 cup - 20.9 grams) (4)
Garfarva or Farfava Four (Garbanzo/Fava beans) (1 cup - 12 grams) (4) and (3)

Green Beans
Green beans, cooked, 1 cup = 4.0 (1)

Kidney Beans - Mix into salads, casseroles, chili, pasta sauce and soups.
Kidney beans, boiled (1 cup = 11.3 grams) (2)
Red kidney beans, boiled, 1 cup = 13.1 (1)

Lentils - Mix into casseroles and soups.
Lentils, boiled (1 cup = 15.6 grams) (2)
Lentils, cooked, (1⁄2 cup - 8 grams) (5)

Peanuts - Add to baked goods. Spread on apples, celery or rice crackers. Make a peanut sauce or soup.
Peanuts, dry roasted (1 cup = 11.7 g) (2)
Peanut butter, smooth style (2 tablespoons = 1.9 grams) (2)

Peas - Serve in salads, as a side dish or mix in casseroles.
Peas, green, frozen, cooked (1 cup = 8.8 grams) [br (2)
Split peas, cooked, 1 cup = 16.3 (1)

Pinto - Use as filling for burritoes, tacos, or enchilladas. Add to casseroles, chili, and soups. "Refried beans can be spread on the inside of a quesadilla, and they meld nicely with the cheese. (4)"
Pinto beans, boiled (1 cup = 14.5 grams) (2)
Refried beans, canned (1 cup = 13.4 grams) (2)

Soy - try edamame, or immature soybeans. Edamame are sold frozen, shelled or in the pod. Shelled edamame can be added to stir fries, while edamame in the pod can be boiled in salted water eaten right out of the shell as a snack. (4)
Soy dry (1 cup- 12 grams) (3)
Soy flour (defatted) (1 cup - 17.5 grams) (4)
Soy Flour (full fat) (1 cup - 8.1 grams) (4)
Soybeans, cooked (1 cup =7.6 grams) (2)
Soy nuts, dry roasted (1 cup = 13.9 grams) (2)


Nuts And Seeds

Nuts, like beans, are a good source of protein as well as fiber.
Two examples are:
peanuts - 3 g fiber per 1/4 cup (See above in Legumes)
almonds - 2.4 g fiber in each l/4 cup
Nut butters such as peanut butter, almond butter and hazelnut butter, are also good sources of fiber. (4)

Almonds
Almonds, whole raw (1 cup = 17.4 grams) (2)

Flax Seed - need to be ground for better digestion. Our bodies are unable to bread down the seed in the whole form. Add to baked goods, cereals, smoothies and salads.
Flax seed whole (1 cup- 43 grams) (3)
Flax seeds, whole (1 tablespoon = 2.8 grams) (2)
Flax meal (1 cup- 34 grams) (3)
Flax seeds, ground (1 tablespoon = 1.9 grams) (2)
Flax Seed Fax Seed Meal (1 cup - 43 grams) (4)

Sunflower Seeds - Add to sadads and breads.
Sunflower seed kernels, dry roasted (1 cup = 14.2 grams) (2)

Vegetables

Foods that contain fiber are beneficial whether they're eaten raw or cooked. Peeling the vegetables will reduce the amount of fiber they contain. (2)

Artichokes
Artichoke, cooked (10.3 grams) (2)

Asparagus
Asparagus, cooked (1/2 cup = 1.8 grams) (2)

Broccoli
Broccoli, frozen, chopped, cooked (1 cup = 5.5 grams) (2) (1)
Broccoli, cooked, 1⁄2 cup - 3 grams (5)
Broccoli, raw, chopped (1 cup = 2.4 grams)(2)

Brussel Sprouts
Brussels sprouts, cooked (1/2 cup = 2.0 grams) (2)

Cabbage
Cabbage, raw (1 cup - 2.2 grams) (2)
Cabbage, red, raw (1 cup = 1.9 grams) (2)

Carrots
Carrots, frozen, cooked(1 cup = 4.8 grams) (2)
Carrots, cooked, 1⁄2 cup - 2 grams (5)
Carrot, raw (1 large carrot = 2.0 grams, 1 medium carrot = 1.7 grams) (2)

Cauliflower
Cauliflower, raw (1 cup = 2.5 grams) (2)
Cauliflower, cooked (1/2 cup = 1.4 grams) (2)

Kale
Kale, cooked (1 cup = 2.6 grams) (2)

Potato
Potato, baked, flesh and skin (large potato, 6.6 grams; medium potato 3.8 - 4 grams) (2) (5)Potato Flour (1 cup - 9.4 grams) (4)
Potato Starch (1 cup - 0 grams) (4)

Spinach
Spinach, raw (10-oz package = 6.2 grams) (2)
Spinach, cooked (1 cup = 4.3 grams) (2)

Squash
Acorn squash, baked, 1⁄2 cup - 5 grams (5)

Tomatoes
Tomatoes, sun-dried (1 cup = 6.6 grams) (2)

Fruit

Don't forget the option of having your fruit in a smoothie or a fruit salad! (2)

Foods that contain fiber are beneficial whether they're eaten raw or cooked. Peeling the fruit will reduce the amount of fiber it contains. (2)

Apples
Apples, raw, with skin (1 3-inch apple= 4.4 grams; 1 3.25 inch apple = 5.4 grams) (2)
Apple,with skin medium with skin = 3 - 4.4 (1) (5)

Apricots
Apricots, dried, 4 halves - 1 grams (5)

Bananas
Bananas, (1 medium, 7-8 inches long = 3.1 grams)( 1 large, 8-9 inches long = 3.5 grams) (2) Banana, 1 medium - 3 grams (5)

Blueberries
Blueberries, raw (1 cup = 3.6 grams) (2)
Blueberries, (1⁄2 cup - 2 grams) (5)

Oranges
Oranges, raw (1 cup of sections = 4.3 grams) (2)
Orange, 1 medium - 3 grams (5)

Pears
Pears (1 medium, 4.3 grams) (2)
Pear, medium with skin = 5.1 (1)

Prunes
Prunes, pitted (1 cup = 12.4 grams) (2)

Raisins
Raisins, seedless (1 cup, not packed = 5.4 grams) (2)

Raspberries
Raspberries, raw (1 cup = 8 grams) (2) (1)

Strawberries
Strawberries, raw (1 cup of strawberry halves = 3.0 grams) (2)
Strawberries, sliced, 1 cup - 3 grams (5)

Tips for adding fiber

* Add fiber slowly: Adding fiber too fast can cause increased bloating, gas and
stomach pains. Add one extra serving a day for several days, then add another serving
the same way until you reach your goal. (3)

* Drink plenty of water: Without adequate fluids, you could become constipated or
have hard stools. Drink at least six to eight glasses of water a day. Caffeine drinks can
cause dehydration and should not be considered in your daily fluid intake. (3)

* Exercise: Daily exercise helps the GI tract to work better. A daily walk is all it takes. (3)

* Eat more fresh fruit and vegetables: Fresh fruits and vegetables are an easy way
to add fiber to your diet. Another great way to add fiber is to include legumes (beans
like kidney, garbanzo and limas) or peas, such as split peas or lentils. Try using higher fiber GF
flours in your baked goods or use the seeds as a side dish to a meal (3)

* Eat like a caveman. It may seem hard to believe, but you can get more than enough fiber eating vegetables, fruits, nuts and seeds. The problem is most Americans are not in the habit of eating many fruits and vegetables, so they don't get enough when they switch to a gluten-free diet. If you follow a gluten-free or grain-free diet the right way -by replacing grain products with plenty of fresh fruits and vegetables- it's easy to get sufficient fiber. A 2002 analysis found that a grain free, meat-containing Stone Age or Paleolithic sample diet can provide 42.5g of dietary fiber per day, considerably higher than the 15g found in the standard U.S. diet and the recommended daily fiber amount of 25-30g. So, load up on salads, raw vegetables - and eat fresh fruit instead of drinking fruit juice. Strive for a total of five to nine servings of vegetables and fruits each day. Especially good vegetable and fruit fiver sources are artichokes and artichoke hearts, broccoli, carrots, raspberries, blackberries, and pears and apples with their skins on. (7)

- Go nuts. Nuts are rich in both fiber and flavor, so use them in lots of different ways. Snack on various kinds, use them in baking, and add them to salads and cooked vegetables. Also try coconut, another high-fiber source: Sprinkle dried shredded coconut on fresh fruit or gluten-free cereal, and use coconut flour to make muffins and quick breads. (7)

- Try dried fruit. If you have a tendency toward constipation, include more dried fruit in your diet. Dried figs, dried plums (prunes), dates, and date-based fruit bars, such as LaraBar, are all good choices, supplying 3-5g of fiber per serving. (7)

- Slowly add other high-fiber foods. Experiment with legumes (e.g., split peas, chickpeas, lentils, pinto beans, black beans, and red kidney beans) and gluten-free whole grains (e.g., brown rice, wild rice, quiona, buckwheat groats, amaranth, and teff). Other fiber-rich foods include butternut or acorn squash, sweet potatoes and yams, flaxseed and flaxseed crackers, and easy-to-fix Perky's Nutty Flax or Ruth's Chia Goodness cereal. As health enhancing as fiber is, it's important to gradually add fiber to your diet and to drink a lot of water. A rapid increase in fiber can cause stomach and intestinal distress, including gas, bloating, and diarrhea - condition that mimic common reactions to gluten. (7)

- Dig into avocado. An easy, fun way to get extra fiber is to add sliced avocado or a scoop of avocado-based guacamole to a salad or entree. It may surprise you, but avocados have the highest fiber content of any fruit. (7)


How do I add fiber to my diet?

For Breadfast
* Eat a high fiber cereal.
* Add some raisins to your cereal or oatmeat.
* Make smoothies and add ground flax seed.

For Lunch
* Add Kidney Beand or chickpeas to your salad
* Spread humus on your sandwhich

For Dinner
* Eat a baked potato with the skin.
* Add spinach, corn, lima beans or brusssel sprouts to your plate.

For Snacks
* Choose raw fruit instead of fruit juice.
* Eat a bowl of popcorn, air-popped or popped.
(6)


NOTE - National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements. (1 )

Coming Soon - Wonderful Ways With Beans

References

(1) Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033

(2) High Fiber Gluten Free Foods by Nancy Lapid http://celiacdisease.about.com/od/theglutenfreediet/ss/HighFiber.htm

(3) GIG http://www.gluten.net/downloads/print/Adding%20fiber.pdf

(4) Children's Hospital Boston http://www.childrenshospital.org/clinicalservices/Site2166/mainpageS2166P12sublevel50Flevel79.html

(5) American Institute for Cancer Research http://www.aicr.org/site/DocServer/FPC-E7B-FIW.pdf?docID=1547
(6) Childen's Hospital Boston http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf

(7) Gluten Free Help Blog http://glutenfreehelp.blogspot.com/2008/10/gf-fiber.html