Understanding The Gluten-Free Diet And The Lesser-Known Downsides

Constipation And Bowel Issues

Most individuals get the majority of their fiber from wholegrain bread and cereals that contain gluten. Gluten-free diets tend to rely on fruits, vegetables, and gluten-free replacement products for fiber. They can be lower in fiber than other diets, and this may contribute to the development of constipation and bowel issues. Current guidelines recommend that females consume twenty-five grams of fiber each day, and males need thirty-eight grams per day. With careful planning, it is possible to obtain adequate fiber on a gluten-free plan. High-fiber foods that are free of gluten include chickpeas, quinoa, oats, and fruits such as apples, figs, pears, and grapes. Nuts and seeds like almonds, pecans, peanuts, chia seeds, and flaxseeds are rich sources of fiber as well. Some gluten-free cereals have significant amounts of fiber, and individuals should always check the nutrition label before purchasing. It may be helpful to track daily fiber intake with a food journal, and patients who struggle to meet fiber goals might want to ask their physician about using a fiber supplement.

Read more about the possible downsides of a gluten-free diet now.