Question:
I am gluten intolerant and also need to make sure I have enough fiber in my diet. I have some restrictions also to nuts and seeds. I am really struggling with determining a healthy lower calorie diet. Any tips?
– Debbie K.
Answer:
As gluten is a protein found in grains, you should look to fruits, vegetables and legumes for the fiber you need. Produce is also low-calorie (except avocados), so it is well-suited for a restricted diet. Here are some of my fibrous favorites to work into your week:
- Oatmeal (certified gluten-free) with berries or dried fruit.
- Chili with beans, onions, tomatoes and peppers — a great meal for all, vegetarian or not.
- Roasted sweet potato cubes (leave skin on) with garlic & rosemary or cinnamon & ginger.
- Superfood salad with shredded cabbage, kale, Brussels sprouts, and carrots, sprinkled with cranberries.
- Homemade hummus with celery, carrot, bell pepper strips and broccoli florets.
- Black bean and corn salad with cherry tomatoes and red onion.
- If tolerated, a chia seed pudding made with soymilk or a nut milk as an alternative to a dairy dessert.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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