Are You Getting Enough Fiber?

Image © 2009 Liv Gluten-Free

Image © 2009 Liv Gluten-Free

We’ve all heard that fiber is good for our diets, but what exactly does it do?

Fiber helps with intestinal regularity and digestive health, and studies have shown that it may lower blood-cholesterol levels, reduce the risk of diabetes, colon cancer, and aid in weight loss. The recommended daily intake of fiber for adults is about 25-35 grams per day. For most people, getting enough fiber is a challenge, and for those of us with gluten restrictions, getting the recommended fiber in our diets can be even harder since whole-wheat products aren’t an option.

Fruits and vegetables like apples, pears, berries, avocado, carrots, peas, and leafy greens like kale, spinach and swiss chard are great sources of fiber. There are also some great gluten-free whole grains like brown rice, quinoa, and gluten-free oats.

For baking, I love to incorporate flaxseed meal whenever I can. It adds a nice nuttiness to baked goods, and also adds fiber and Omega-3′s. But my newest favorite flour for baking is coconut flour. It has more fiber than any other flour (contains about 14 grams per 1/4 cup), and is high in protein too! Happily, it’s also delicious and versatile.

Getting more fiber in your diet is easy with delicious baked goods like my Chocolate Chip Banana Bread made with coconut flour and flax.


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