Finding Fiber in GFCF Foods

GFCF Diet and Nutritional Deficiencies in Kids

Part 1: Finding Fiber in GFCF Foods

If you are wondering whether your child's gluten free/casein free diet is meeting the nutritional needs of a growing body . . . you're not alone. One of the biggest concerns doctors have when they hear parents talking about this elimination diet is that the child is going to miss out on important nutrients like calcium, vitamin D, magnesium, zinc, iron and fiber - all of which could lead to some very serious complications.

Over the next few weeks I'll be discussing each of these individually. You’ll learn why these nutrients are important and you'll get some practical tips for making sure your child is getting everything he needs while following a GFCF diet plan.

So, let's start with the obvious . . . fiber. Gluten free breads and baked goods are expensive and it’s hard to find options that taste good. To make matters worse, gluten free cereals and baking mixes are usually made from potato starch, tapioca starch, white rice flour, or a combination of all of these. The nutritional value in these wheat substitutions is weak at best . . . and unless you are choosing items that are "fortified" with all those missing nutrients . . . you are just getting a bunch of empty calories.

This leaves parents with a few options:

• Some cut out breads and baked goods all together,
• Others find the best tasting (but usually least nutritious) options and just hope for the best.
• And, the third group (which you will be after reading this article) makes use of alternative grains like quinoa, millet and brown rice and finds fiber in other foods like beans, and fresh fruits and vegetables.

How much fiber does your child need?

To make sure your child is getting the right amount of fiber - you have to do a little math! Don't worry . . . it's easy. Your child may even be able to do it himself!

Calculation: Add 5 to your child's age in years. For example, a 6 year old needs 11 grams of fiber each day (5 + 6 = 11).

What are the symptoms of a diet low in fiber?

In the short term, not having enough fiber in the diet leads to constipation, diarrhea or alternating bouts of constipation and diarrhea. This is usually accompanied by abdominal pain, bloating and cramping, straining during bowel movements and hemorrhoids.

In the long term, diets low in fiber can lead to weight gain (obesity), diabetes (because fiber helps regulate blood glucose), high cholesterol, and may even be a factor in the development of colorectal cancer.

What are the best gluten free sources of fiber?

Look for items with whole grains versus those with refined grains. Here's a comparison: One half cup of white rice (which is a refined grain) has about one tenth of a gram (0.1g) of fiber. While the same portion of brown rice (a whole grain) has 2.4 grams of fiber.

There are some really great gluten free whole grains available that do contain significant amounts of fiber. For example, corn, millet, oats, rice, quinoa, wild rice, and brown rice are all great tasting, excellent sources of fiber.

There are several pre-made gluten free breads available that are made from whole grains like brown rice.

Challenge!

Read the label on your favorite pre-made GFCF bread. What is the fiber content? What do you like and dislike about this bread? Post your thoughts in the comment section of this article.

Additional foods that contain healthy fiber include beans and other legumes. There are black beans, kidney beans, pinto beans, cranberry beans and navy beans. And, don’t forget about black eyed peas, garbanzo beans, lentils, split peas and lima beans!

Challenge!

If you have a favorite GFCF bean recipe, feel free to post it in the comment section of this article!

Fruits that are high in fiber include avocados, oranges, blackberries, strawberries, pears, guava, papaya and the old stand-by . . . apples!

Veggies that pack a super fiber punch are corn, carrots, broccoli, peas and brussel sprouts!

Nuts and seeds like almonds, coconut, flaxseeds, hazelnuts, Brazil nuts and pistachios are a great way to add fiber and omega 3 fatty acids to the diet.

Getting Started.

Here’s the catch. Most kids don’t love the foods that tend to be high in fiber. That’s one reason they don’t get enough. Parents would rather just see their kids EAT than fight with them about particular nutrients. So, parents opt for choices their kids like and put off worrying about nutrition for another day.

If this is the case with your child . . . don’t expect success with fiber to be overnight! If your child typically does not get enough fiber, you should gradually increase fiber into the diet. Adding too much too fast can lead to abdominal pain, bloating, gas and cramping. This will make your child HATE the high fiber foods even more!

Add fiber slowly and sneakily! For breakfast, offer a high fiber cereal like Barbara’s Bakery Cinnamon Puffins which have 6g of fiber per serving instead of General Mills Rice Chex . . . which (gasp) has NO fiber at all!

Add a handful of nuts or trail mix to snack time. Or, if your child is a “dipper” make bean dip or hummus with corn chips for lunch.

Make sure you always include a whole grain with dinner. This will probably be the hardest one to get our child to eat! For some reason . . . dinner is never fun! But, if you’ve been diligent all day with fiber – don’t worry too much if your child eats everything on his plate EXCEPT that beautiful pile of tasty wild rice!

A Word about Supplementation.

As with all nutrients – it’s better to get what you need from actual foods. Do not give your child a fiber supplement like Metamucil or Benefiber without advice from your doctor.

Share what you’ve learned!

Reply to this post with your favorite great tasting high fiber recipe, meal ideas or pre-made product brands. We’d love to hear from you and millions of other moms out there who are facing challenges just like you can learn and grow from your contribution!

Check back next week for Part 2 of this series: Acquiring Calcium in GFCF Cuisine!