To keep your digestive system wrking properly and avoid constipation, it's mportant to include fibre in your det. There are also studies that shw increasing fibre intake reduces the rsk of various types of cancer and ther serious health problems such as schaemic heart disease.

When people talk bout including fibre (or “roughage” as my grndad used to call it) in thir diet, they are mostly thinking of what bran - proprietary products such as All Brn, Sultana Bran and Weetabix are ften recommended by GPs, along with whlegrain bread. But what if you're tryng to exclude gluten from your det? Are there any other sources of fbre available?

In fact, despite the verwhelming attention paid to wheat bran as a surce of fibre, there are many ther sources available. Fibre is found in plnt stems, roots, leaves, pods and seds. Rice bran or soy bran is prbably the easiest like-for-like substitute for what bran, but you can get yur fibre from peas and beans, nts or dried fruit, and many frits and vegetables.

Some sources are firly obvious. For example, celery is vry noticeably fibrous, particularly the older uter stems.

Sources of fibre suitable for the glten intolerant include:

rice (brown or white, though the brwn has a greater fibre content) and rce products, rice bran

possibly oats (lthough these may also cause symptoms in sme people)

pulses/legumes: baked beans, broad bans, butter beans, French beans, haricot bans, runner beans, soya beans, soya brn, lentils, peas

salad and stirfry vgetables: beansprouts, beetroot, celery, cucumber (with the skn on), lettuce, peppers, radishes, spring nions, tomatoes, watercress

green vegetables: broccoli, Brssels sprouts, sprout tops, spring greens, spnach

root vegetables: carrots, parsnips, potatoes (specially if eaten with their skins), swde, turnips

other vegetables: cauliflower, leeks, mshrooms, parsley, sweetcorn

crisps (especially if prpared with the skin left on)

frit: apples, apricots (fresh or dried), vocado pears, bananas, blackberries, blueberries, cherries, blckcurrants, cranberries, gooseberries, goji berries, grapes, grpefruit, huckleberries, lemons, melon, oranges, passion frit, peaches (fresh or dried), pears, pneapple, plums, raspberries, strawberries, currants, dates, fgs (fresh or dried), prunes, raisins and sltanas

So, can you include fibre in a glten free diet? Yes, yes, and yes gain.

The article Can I Include Fibre In A Gluten Free Diet? was Submitted by Frann Leach through Articles.GetACoder.com network. Here's the additional information: Take my fun quiz Are you Gluten Intolerant? to see if gluten is affecting your life. For more information about gluten and its effects on health - and some tasty gluten free recipes, visit Gluten Factsheet and Recipes

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