Gluten Free Fiber
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Gluten Free Fiber
Gluten free fiber sources can help ensure people with celiac disease or gluten intolerance get enough fiber. The Dietary Guidelines for Americans 2020-2025 recommend that adults have 22-34 grams of fiber daily to lower their cancer risk, control blood sugar levels and regulate bowel movements. However, around 95% of Americans don't get enough daily fiber, so it's essential to understand how to increase your fiber intake.
How to Get Fiber if You Are Gluten Free?
Plenty of gluten free fiber sources are available for people who have celiac disease or are gluten intolerant. Eating five or more servings of fruits and vegetables helps ensure you get enough fiber every day. You could also add these high-fiber foods to your diet:
Legumes
Brown or wild rice
Nut and seeds
A diet with varied sources of fiber can help maintain your digestive health. If you’re still struggling to get enough fiber, a fiber supplement can help.
What Is the Best Gluten Free Fiber Supplement?
Many gluten free fiber supplements are available, so the one you choose depends on your needs and budget. Many common fiber supplements are gluten free, so you can find options from big brands, such as Benefiber and Metamucil.
It’s important to understand what to look for when choosing a gluten free supplement. Many fiber supplements are made from psyllium husks, which don’t contain gluten. Inulin is another gluten free supplement used in fiber supplements that dissolve completely in liquids.
You may see wheat dextrin advertised as a gluten free option. The amount of gluten found in wheat dextrin is small enough for it to be labeled gluten free, but it may still contain tiny amounts of gluten, so people with celiac disease may want to choose a different option.
Gummies, capsules and caplets are also available. If you’d prefer these forms of fiber to support your own or your children’s digestive health, double-check to make sure they use gluten-free ingredients.
How to Take Gluten Free Fiber Powder?
To take gluten-free fiber powder, mix the dose into liquid, and consume it immediately. It’s generally taken with water, but you can add it to coffee, juice or soft foods, such as yogurt. Dosages vary between brands, so follow the instructions on the package.
Some people experience digestive issues, such as gas, bloating or stomach pain, when they start taking fiber supplements. To avoid this, try:
Adding supplements slowly
Increasing water intake to at least eight glasses per day
Taking a smaller dose two or three times a day