Nobody wants to talk about it, but everyone experiences it more “regularly” than they would like.
Irregularity (aka constipation)
Okay, now that I have labeled the elephant in the room, let’s talk about it because this is a real issue for people on gluten-free diets.
During the first half of my life (even before I was diagnosed with celiac disease) I suffered from slow digestion and constipation. Fortunately, I am not a trend setter as about 15% of Americans report chronic constipation. I never knew why this was a problem until I became a vegetarian and started eating more grains and vegetables.
Once I learned about the role of fiber in moving things along in a comfortable way, I made fiber a main stay of my diet. As a vegetarian, I thrived on muesli and other high-fiber cereals, tabbouleh (a Middle Eastern salad made with bulgur wheat), high-fiber wheat and whole grain bread and crackers, and, of course, wheat and oat bran.
Life was good (and comfortable) until I was diagnosed with Celiac disease (see my profile).
The reason I was slow to change my diet to gluten-free was because I did not know how to replace all the fiber I was getting from grains. But, as the intestinal pain increased, I had to go totally gluten-free and suffer the consequences of a slow digestion again.
At first I tried adding physillum powder to juice. I don’t know about you, but that was disgusting!
We need 25 to 30 grams of fiber a day. That is pretty hard to get if you are relying on gluten-free breads and cereals made from the common low fiber, gluten-free grains. So, here are some tips for improving your exit strategy.
Start your day with fiber. If you can eat gluten-free oats (4 grams of fiber), that is a great beginning. If not, try a bowl of berries (4 grams), or two slices of Glutino’s Fiber Bread. Or, you can also drink a Metagenics UltraMeal (Rice or Soy) protein shake(4 grams). I love this shake so much that I take it with me everywhere (yes, even to Ghana, Laos, Holland and Rhode Island). More about this shake in my next post.
If you are organized, make some gluten-free chili on the weekend and bring it for lunch (tons of fiber). A sandwich with two slices of Glutino’s Fiber Bread gives you 4 grams of fiber. Always have fruit with you – peaches, blackberries, apples and pears have the most fiber (4 grams).
And, then there are beans.
Beans and legumes, such as green peas, are your prime movers. Add them to almost everything, especially salads. This will increase your fiber intake tremendously. A half cup of beans and green peas gives you 6 to 8 grams of fiber for only 12 grams a carbs. Not only are beans and legumes gluten-free, they are inexpensive, fat free and low in carbohydrates. They are a celiac’s (and dieter’s) best friend!! Yes, I know, beans make you toot, so add more of them slowly in your diet.
Finally, I want to put a plug in here for flax seeds. They are one of the best ways to improve your “exit strategy.” One tablespoon of ground flax seeds gives you 3 grams of fiber and lots of beneficial omega 3 fatty acids. I actually add three tablespoons of flax seeds to my Metagenics protein shake. You can sprinkle a tablespoon of ground flax seeds on your cereal, soup, chili, salad dressing, or – well you get the picture.
What about vegetables, you ask? Well, vegetables have fiber, of course, but not a lot. Broccoli, lima beans, green peas, sweet potatoes have about 3 to 4 grams per serving. But, you would have to eat 6 heads of lettuce to get the same amount of fiber as 1/2 cup beans. Your leafy greens mostly contain water. But, they have tons of vitamins, so don’t skip on the veggies.
Do remember to drink lots of water when adding more fiber to your diet. The fiber absorbs the water and makes your trip to the bathroom a much quicker one.
Life is too short to spend hours in the bathroom. So, eat fiber and I’ll see you around.
