Fibre

As with all diets, if a variety of foods are eaten from each of the food groups, the diet will be nutritionally adequate. Grains supply the body with the B-group vitamins, fibre and carbohydrate.

The B vitamins and carbohydrate are still adequately supplied when eating gluten-free grains, but the fibre levels are reduced. Maize cornflour, white rice flour and potato flour are the most frequently used flours in commercial gluten-free breads, pastas and snacks.

The husk or fibrous skin is not present in the flour, so these products can be very low in fibre compared to the equivalent gluten-containing products.

The foods listed below are good sources of fibre to include in your diet and cooking. As well as containing fibre, many of these foods provide vitamins and minerals that are required for good health.

High-Fibre Products

* brown rice
* brown rice flour
* buckwheat flour
* buckwheat grits
* chickpea flour (besan)
* dried fruit
* fresh fruit - including the skin
* high-fibre supplements - rice bran, amaranth or psyllium husks
* hi-maize flour
* legumes or beans - add to extend casseroles
* lentils or split peas - add to soups and casseroles
* nuts - not recommended for children under five years
* parboiled white rice
* seeds - add to breakfast cereals and baking
* soybeans
* soy flour
* soy grits
* vegetables - including the skin

Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)