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How to Get Fiber on a Gluten-Free Diet

Fiber is key to keeping the gastrointestinal plumbing moving smoothly, which is especially important if you have celiac disease or if you are sensitive to gluten.

When people give up gluten and their diets consist mostly of gluten-free flours like rice and potato or tapioca flours, they’re sometimes at risk of having too little fiber in their diets. If you’re going to use flours, try to incorporate flax meal, Montina, chickpea, and amaranth flours into your cooking. They have much more fiber than white or even brown rice.

The most healthful diet that ensures you an adequate intake of fiber is the approach that most closely resembles the diet your ancestors ate, which is high in fruits and nonstarchy vegetables. Some good food choices include apples, kiwis, bananas, avocados, tomatoes, cabbage, broccoli, spinach, and Brussels sprouts.

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