Strategies for Increasing Fiber Intake on the Gluten-Free Diet

Practical strategies for increasing fiber on the gluten-free diet include:
• Use gluten-free whole grains* whenever possible instead of white rice; examples include quinoa, amaranth, teff, millet, sorghum, brown or wild rice, buckwheat, and gluten-free oats
• Incorporate cooked legumes into mixed dishes or as side dishes
• Instead of potato chips, try crunchy vegetables as sides for sandwiches and wraps
• Select a whole-grain gluten-free breakfast cereal instead of a rice-based cereal
• Use a slow cooker to make hot breakfast cereals such as gluten-free quinoa or gluten-free oats
• Add vegetables and brown rice to gluten-free wraps
• Select gluten-free whole-grain crackers instead of rice-based crackers
• Select gluten-free whole grain pasta (e.g., quinoa-based pasta) in place of corn or rice pasta
• Select popcorn or gluten-free trail mix for a snack
  • * Grain products should always be labeled “gluten-free.”