Best Top Dietitian-Approved Gluten-Free Fiber Supplements

Many individuals with celiac disease and those on a gluten-free diet struggle with constipation and other digestive issues. Dietitian Tiffany Torok, MA, RDN, specializes in Celiac Disease and discusses the Best Top Dietitian-Approved Gluten-Free Fiber Supplements. Fiber is essential to keeping our digestive systems running smoothly.

Gluten-Free Fiber Helps People Stay Regular!

There are two types of dietary fiber, soluble and insoluble fiber and the type of fiber you eat is essential. Healthy high-fiber diets include a variety of both types of fiber.

Note: A healthy gut microbiota not only protects from the development of intestinal diseases such as inflammatory bowel disease or irritable bowel syndrome but also acts as a protective barrier against invading bacteria contained in the food we eat, thus strengthening our immune system (2).

Average American Fiber Intake

But despite all the fantastic health benefits of fiber, the typical American still only gets about half its recommended amount or about 17 grams per day.

According to the Academy of Nutrition and Dietetics and the dietary guidelines for healthy Americans, adult men should consume about 38 grams of fiber daily, and women should consume about 26 grams of fiber daily.

Many on a Gluten-free diet Struggle to Get Enough Fiber

(3). Many individuals who have celiac disease and gluten intolerance struggle with getting enough fiber when following a gluten-free diet. This is because many gluten-free processed foods contain little to no fiber.

Additionally, although a high-fiber diet can help prevent and treat certain intestinal diseases, individuals with severe IBS often need to eliminate specific food sources of fiber, depending on their sensitivity. These are known as FODMAPs, a group of fermentable carbohydrates.

According to Healthline: ‘They (FODMAPS) are notorious for causing common digestive issues like bloating, gas, stomach pain, diarrhea and constipation in those who are sensitive to them. This includes a surprising number of people, particularly those with irritable bowel syndrome (IBS). Luckily, studies have shown that restricting foods high in FODMAPs can dramatically improve these symptoms.’ – Healthline.

Tomorrow’s Nutrition Sunfiber GI, Prebiotic Fiber & Probiotics, 5g Prebiotic Fiber & 8 Billion Probiotics Per Serving, Low FODMAP, 30-Day Supply, 30 Day

• 2-in-1 Synbiotic Blend: Contains prebiotic fiber & probiotics to support healthy digestive balance, so you can feel your best from inside and out;* Delivers 5g prebiotic fiber & 8 billion probiotics per serving
• Regulating Fiber: With 5 grams of soluble fiber per serving, Sunfiber helps alleviate occasional constipation & diarrhea by promoting regular, healthy bowel movements*
• Probiotic Support: Active probiotics (bifidobacterium lactis) work in harmony with the prebiotic Sunfiber fiber to nourish beneficial gut bacteria, promoting a healthier digestive system and improved gut function*
• Gentle On Your System: Sunfiber ferments slowly in the gut, promoting digestive health without excess gas or bloating;* Our gentle, low FODMAP-certified formula is typically well-tolerated by individuals with sensitive stomachs*
• Convenient On-the-Go Packets: Dissolves fast and clear in your favorite beverage without altering the taste or texture of foods; Mix 1 scoop in water or non-carbonated beverage

The above supplements come in numerous forms, such as gummies, chewable tablets, fiber powders, and pills. Most fiber supplements on the market contain dextrin, psyllium husk, inulin, or methylcellulose.

However, you can also get psyllium husk powder, like Anthony’s brand, and add it to baked goods such as homemade banana bread or chia seeds in a smoothie.

Natural-Sources of Gluten-Free Fiber-Rich Foods (5)

• Chia Seeds – 5 g fiber in 1 tablespoon chia seeds (Sherie’s favorite is Viva Naturals)
• Ivory Teff – 4 grams of fiber in one Ivory Teff tortilla
• Flax Seed – 3.5 grams of dietary fiber in 1 tablespoon of ground flaxseed (I use this gluten-free ground flaxseed brand daily from Bob’s Mill)
• Quinoa – 3.4 grams of fiber for 2/3 cup of cooked quinoa
• Beans (black, pinto, navy, kidney, white, etc) – 8.4 grams of fiber per 1/2 cup of cooked beans
• Jicama – 6.5 grams of fiber in 1 cup of cut jicama
• Raspberries – 8 grams of fiber in 1 cup of raspberries
• Oats – 4 grams of fiber per 1/2 cup of certified gluten-free old-fashioned rolled oats
• Peas – 5 grams of dietary fiber per 2/3 cup serving of peas
• Edamame – 4 grams of fiber in 1 cup of edamame

How To Eat A High Fiber Diet

Eating a high-fiber, gluten-free diet when you have celiac disease can be difficult to manage if you rely on processed foods for the majority of what you eat. However there are some high fiber foods that you can find on the grocery store shelves that can make getting to your daily fiber goal a bit easier.

TIP: One way is to swap corn and brown rice pasta which has 2 grams of fiber or less per serving to a brand of pasta that is made with peas, lentils, or beans. For example, Banza pasta has 5 grams of fiber per 2 oz serving, or approximately 1 cup cooked. ZenB pasta has 7 grams of fiber per 2 oz serving.

Another easy way to get more fiber into your gluten-free diet is to purchase gluten-free bread that has more fiber in it, such as Schar bread which has 5 grams of fiber per serving. Some of the other popular gluten-free breads only have 1-2 grams of fiber per serving.

TIP: A great way to eat a high fiber diet is to check the nutrition label when shopping and choose foods that have at least 3 grams of fiber per serving, more if possible.

Dietitian Tiffany Toroks’ Recommendations

One thing to keep in mind if you are trying to increase the fiber in your diet is not to suddenly start eating a high-fiber diet if you currently eat a fairly low-fiber diet. This can cause constipation and abdominal pain. Make sure that you are eating whole grain products, as these have more fiber. Incorporate beans or lentils into at least one meal a day. Lastly, get your five servings of fruits and vegetables per day.

Tiffany Torok, MA, RDN

Thanks for stopping by Delectable Food Life!

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References

1. Yang He, Bixiang Wang, Liankui Wen, Fengzhong Wang, Hansong Yu, Dongxia Chen, Xin Su, Chi Zhang. Effects of dietary fiber on human health. Food Science and Human Wellness. 2022; 11(1):1-10. https://doi.org/10.1016/j.fshw.2021.07.001. ISSN 2213-4530.

2. Guan Z-W, Yu E-Z, Feng Q. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. 2021; 26(22):6802. https://doi.org/10.3390/molecules26226802

3. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. doi: 10.1016/j.jand.2015.09.003. PMID: 26514720.

4. https://www.benefiber.com/fiber-faq/?gad_source=1&gclid=EAIaIQobChMI7OXx9LushQMVOQatBh0uVgQSEAAYASACEgLYaPD_BwE&gclsrc=aw.ds#accordion-content-0297852548-0 5. https://fdc.nal.usda.gov/fdc-app.html#/food-search

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