How do you get enough fibre on a GF diet? - Thyroid UK

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How do you get enough fibre on a GF diet?

65 Replies

Hi All

I've read so many times on here that a GF diet can help with Hypo, so I have been GF for 4 weeks now to see if it helps. NO help at all thus far.

The dietitself is easy enough to do, but one problem!

On a normal diet, I would always add 3 tbsp of wheat bran to porridge and I was always 'Regular' as clockwork

However, despite eating 4 different fruit and 6 vegetables a day, plus oatbran porridge with lots of nuts, I am not 'Regular' at all.

So, how do others on a GF diet keep 'Regular'

Thanks All

Alps Holiday

65 Replies
Karenk13 profile image
Karenk13

Have you tried adding dates or prunes to your diet they sill help. 😊

in reply to Karenk13

Thanks karenk13

Yes I do like dates, sultanas, nuts etc

Alps holiday

Cooper27 profile image
Cooper27

I think going gluten free took a while for my digestive system to catch up to! It wasn't anything to do with fibre, I definitely ate enough.

My mind did go there back at the time, and I got a gluten free fibre thing (physsillum husk) from Holland and Barratts but it didn't help. You could try it yourself though. The H&B stuff was "colon care", about £10-15 I think, but I recently found smaller bags of physsillum husk in an independent health food shop for £5.

in reply to Cooper27

Thanks cooper

I have tried psyllium with not a good result

Alps holiday

HLAB35 profile image
HLAB35

Well, for starters, don't supplement Calcium - it's known for causing constipation and whole wheat was a source of Magnesium, so the scales will tip in Calcium's direction when you go gluten free. You'll actually get to higher vitamin D levels without Calcium (as a supplement) as it is Magnesium that raises vitamin D. Good vitamin D levels should help you be more regular as it works like a hormone and regulates your gut. I agree that whole wheat has its uses as it contains Magnesium and you are missing out on a useful source there. Unfortunately, in me, the gluten aggravated so much that the fibre failed to soothe, but to be fair, dairy was possibly worse - especially low fat (processed) dairy (my dairy intolerance is genetic). I really like linseed - (there's a branded one that says how much Magnesium and CoQ10 you are getting) on my porridge with a few prunes - it may help. Also I find taking a b5 tablet occasionally (the ones I have are very big so I break one in half) helps with gut motility.

in reply to HLAB35

Thanks hlab35

Some good tips there

Alps holiday

Dried fruit - prunes, raisins, sultanas - all help.

Absolute best thing for me, believe it or not, is ice cream (soya-free). Sadly I don't think I should eat that every day. :)

in reply to AnotherEarlyRiser

Thanks anotherearlyriser

Ye I do eat dates, sultanas, nuts ec

Alps holiday

loueldhen profile image
loueldhen

Linseed.

in reply to loueldhen

Thanks loueldhen

Will try Linseed

Alps holiday

MaryMary profile image
MaryMary in reply to

LInseed meal sometimes called flaxseed. Can buy in most supermarkets now. Add to yogurt, smoothies, cereal etc.

Marymary7 profile image
Marymary7

I take Magnesium Citrate to be regular. Are you drinking plenty of water and walking plenty helps too.

in reply to Marymary7

Thanks marymary7

I do add magnesium100 every day

Drink 4 litres of liquid and ride my bike a lot

Alps holiday

vocalEK profile image
vocalEK in reply to

There are many different forms of magnesium that come in 100 mg doses. If you are taking the wrong type, you might actually be making constipation worse. Magnesium Citrate is the form recommended to help digestion. vitacost.com/blog/vitamins-...

Also, 100 mg might not be an adequate dose.

in reply to vocalEK

Thanks vocalek

Yes I take mag citrate 100 mgs daily

Thanks

Alps holiday

lisabax profile image
lisabax

Psyllium husks - but you need to drink lots of water, also kefir

in reply to lisabax

Thanks lisabax

Yes I have tried psyllium husks with a surprising result!

Will look up kefir

Alps holiday

Stuki profile image
Stuki

Psyllium husk is good for boosting fibre intake . You need to drink lots of water with it.

It can be added to smoothies/ sprinkled into things and is good to add to GF pastry/ bread recipes.

in reply to Stuki

Thanks stuki

Please see my reply to lisabax above

Alps holiday

greygoose profile image
greygoose

Vit C supplements. Take as high a dose as is necessary to get you going. It's good for a whole host of other things, too. :)

in reply to greygoose

Thanks greygoose

I eat lots of fruit and veg instead of adding Vit C

Alps holiday

greygoose profile image
greygoose in reply to

Yeah but it's doubtful you're going to get 4000 mg just from eating fruit and veg - that's a hell of a lot of fruit and veg! Plus, being hypo, you're going to have trouble digesting and absorbing nutrients. If you got enough vit c you probably wouldn't be constipated, would you.

Hi, I'm gluten free and used to have awful IBS with constipation going back to childhood. I still get the odd flare up but nowhere near as bad.

You can but gluten free seeded bread or even bake your own. There are lots of cereals and muesli etc too.

I try to avoid these things as the ingredients lists are so huge, especially where the bread's concerned, and eat a lot of fresh fruit, vegetables, nuts, seeds and green leafy stuff. Chia seeds are good in breakfast cereal.

Drink plenty of fluids, try a probiotic and also magnesium citrate.

in reply to

Thankslittleisland

I shall try chia seeds

Alps holiday

Serendipitious profile image
Serendipitious

It takes several months to feel better on a gluten free diet and for many you may not “feel” the benefits at all. I eat lots of vegetables like cooked broccoli, carrots, peas, radishes etc. daily. I also take Magnesium Glycinate and Mineral drops that contain magnesium. If you have chronic constipation there could be other reasons behind it such as SIBO, other gut issues, stress and ofcourse the thyroid itself.

Eating carrots especially raw ones helps with the removal of metabolised oestrogens from the gut.

Regular bowel movements are key to removing used hormones otherwise they can in some case end up getting reabsorbed by the body adding to oestrogen dominance. It’s the estrobolome in our gut that is affected. You’d see this if you had high levels of the enzyme beta-glucoronidase from a stool test.

planetnaturopath.com/hormon...

in reply to Serendipitious

Thanks serendipitious for many tips and the interesting link

Alps holiday

Serendipitious profile image
Serendipitious in reply to

Alpsholiday,

You’re welcome. I have a habit of rambling.

Just remembered that potatoes and grapes really help too. Hope you feel better soon.

I just eat lots of veg and pulses. I don't think bran is good for gut health. Make sure you are eating enough fat - fat keeps you regular - bran and such like dry out, swell up and block the "exit"

in reply to Angel_of_the_North

Thanks angelof thenorth

Yes agree that bran will,clog you up

But only if your liquid intake is low

I drink 4 litres daily and with bran was very Regular

Alps holiday

Angel_of_the_North profile image
Angel_of_the_North in reply to

I don't think that really works as one of the functions of the gut is to absorb moisture, so you end up overwhelming your gut in order to push through stuff that should never have been there in the first place - you just end up with mega colon. No ancestral/natural diet would have had added bran or fibre. But I haven't had constipation since I was a child eating rubbishy school food

JOLLYDOLLY profile image
JOLLYDOLLY

Hi, I have always had a thyroid problem but never got my head around the gluten free regime.

I do however eat nuts which are high in fibre and some of the seeds and also berries and melon. Most days I have bran flakes, so rarely have a problem with constipation etc. It is only when I don't eat them, I have a problem and since I have got older.

Here is a link to some of the nuts and seeds that are good.

myfooddata.com/articles/nut...

Take care :)

in reply to JOLLYDOLLY

Thanks jollydolly

Yes agree that bran is gret for making you regular

Thanks for link

Alps holiday

Hibs1 profile image
Hibs1

Hi I have Coeliac disease so have no option to be gf and have been for 2.5 years. Constipation was one of my symptoms. Unfortunately I was undiagnosed so long that going gf in fact made it worse due to lack fibre in gf food. Diagnosed now by gastroenterologist with chronic constipation prescribed Movical.

To be truly gf if having oats they have to be gf oats. Normal oats are grown with gluten containing crops and also grown in a rotating cycle. You can get gf porridge oats. Gf oats also in other foods.

You need to drink plenty water, plenty fruit and vegetables, as above various seeds and dried fruit. Magnesium in various forms,not oxide though, help too!

Hope this is if some help.

in reply to Hibs1

Thanks hibs1

Yes very informative

I didn't realise oats, which I eat every day, can be non-GF

Can you tell me where to get GF oats please?

Alps holiday

Hibs1 profile image
Hibs1 in reply to

Most of main supermarkets have gf oats. Nairns brand are commonly used. A lot of main brands also do them. Amazon have big bags too

in reply to Hibs1

Thanks hibs1

My Amazon GF oats came today

Will try it in the morning

Thanks

Alps holiday

Hibs1 profile image
Hibs1 in reply to

Thats great

DebTex profile image
DebTex in reply to Hibs1

I’ve been GF for about 3 weeks now, and I love oatmeal and I was eating Muesli before and I found a GF muesli🤮I am now muesli free too, I will have to find GF oats for oatmeal. I’ve never been a big bread or grain eater, but now that’s all I’ve been thinking about eating since going GF.

DIYqueen profile image
DIYqueen

I drink kefir

in reply to DIYqueen

Thanks diyqueen

Will find out more about kefir

Alps holiday

Tessil profile image
Tessil

I find red kidney beans, broad beans, (I buy them frozen), and of course baked beans help me. Also iceberg lettuce does the job very well, and figs when I can get them. Also Rhubarb and gooseberries, which might go nicely with the ice cream!

in reply to Tessil

Thanks jansnoo

Yes good idea

I shall add red kidney beans

Not. baked beans!

Alps holiday

humanbean profile image
humanbean

I've watched the Paul Mason lecture on fibre and I thought it was brilliant. I liked this one from Zoe Harcombe too :

youtube.com/watch?v=4KrmpK_...

humanbean profile image
humanbean

I agree. The majority of people seem to think they should defecate at least once daily. With so many people eating foods made from grains of various kinds, and vegetables and fruit, it isn't surprising that people produce so much "bulky waste".

in reply to humanbean

Thanks human bean

However, I do feel that a daily motion is important

Especially to avoid bowel cancer, and meat eaters seem to bemore at risk with Not-daily motions

Alps holiday

humanbean profile image
humanbean

I went on a low carb/keto diet. For the short time I managed to stick to it I only went every 2 or 3 days too. It was an unexpected side effect, but at least I realised why it was happening.

Yeah, but dogs are facultative carnivores, not omnivores like people (and cats are obligate carnivores), so a natural diet for a cat or dog would contain a little fibre from fur and feathers but very little else. having said that. I go once for every meal and have been grain and gluten free for over 10 years.

vocalEK profile image
vocalEK in reply to Angel_of_the_North

Yes. We found out the hard way that if you want to give your cat diabetes (I don't recommend it), feed her exclusively dry food. She refused to switch to canned food so I ended up cooking poultry for her.

Angel_of_the_North profile image
Angel_of_the_North in reply to vocalEK

Don't forget she needs bone and organs too, for a balanced diet

DebTex profile image
DebTex in reply to vocalEK

I found that out the hard way too a long time ago and had to give my cat insulin shots twice a day, he lived an extra two years doing that, but now my cats are exclusively on canned food and I vary the brands and protein choices so that they don’t get tired of the same old food everyday.

Thanks espeegee

For link on fibre

Alps holiday

NWA6 profile image
NWA6

The only thing that keeps me regular is being optimally treated.

I’ve been low gluten for years because of my low carb lifestyle, I went GF for a few months and then introduced some without a lot of tragedy but then went too far and stunk out my whole family with my wind and felt a bit fluey (I guess, I’ve never actually had flu) with some headaches. So I cut back again and found my sweet spot of what amount of gluten I can and can’t eat. So I have a sensitivity rather than a huge problem.

What about raw veg? That’s more roughage than when cooked. And what about this site might be useful?

coeliac.org.uk/information-...

HLAB35 profile image
HLAB35 in reply to NWA6

Been reading about a new kind of Spanish wheat that has far less gluten, but it is not guaranteed to be ok for everyone with gluten sensitivity - could be worth exploring if you are not adverse to a little .... Mind you, I hear 'new' and 'wheat' in the same phrase and I worry what else they've done. Would be better if they reintroduced old-fashioned wheat. I swear that wheat these days is much more dwarf in size, but very dense, barely reaching my knees - it used to be tall and stately - something you could imagine wild birds and mammals living among.

NWA6 profile image
NWA6 in reply to HLAB35

I think you’re right about ‘new’ wheat. I don’t eat bread enough to warrant looking for it but it’s good but of advice 🤗

DIYqueen profile image
DIYqueen in reply to NWA6

Ancient wheat list:

nerdymillennial.com/list-of...

Using buckwheat flour:

reclaimingvitality.com/2017...

vocalEK profile image
vocalEK in reply to DIYqueen

beyondceliac.org/gluten-fre...

Many years ago, I found Amaranth flakes to be very delicious. Then my store decided to stop carrying it. Now, several specialty stores do carry both the grain and flakes, as does Amazon. Unfortunately, I have been low-carbing it for over 2 years. No gluten, but 26 grams of carbs.

DIYqueen profile image
DIYqueen in reply to vocalEK

How is that going?

vocalEK profile image
vocalEK in reply to DIYqueen

Lost 40 pounds, then stalled. Put on T3 and lost about 10 more.

DIYqueen profile image
DIYqueen in reply to vocalEK

Oh well done!

I think, amongst other things, I am undermedicated atm. Putting weight on, after successfully losing 7st over 16 months.

DebTex profile image
DebTex

You don’t sound daft at all, I’ve read from many different sources that the raw food diet is the healthiest way to go for dogs, don’t you have to supplement with vitamins and other things too though?

DebTex profile image
DebTex

I think the raw food diet is supposed to be healthier for cats too, getting back to their natural eating but I haven’t gotten up the nerve to try if for my dogs or cats yet, good to know that there are ready mixed powders out there to help with it though.

DebTex profile image
DebTex

Thank you, great advice!😻🐕

DebTex profile image
DebTex

My niece is hypothyroid also and has problems with constipation and she swears by bullet proof coffee, she says that it keeps her regular, you might google it and see if it might be for you, I think it may basically be buttered coffee.

in reply to DebTex

Thanks debtex

Unfortunately, bullet proof coffee isnot for me, as I am vegan

I do thank the good people on here though

For pointing out a few ways to add fibre, namely, seeds, red kidney beans, inulin, and all seem to help

Red kidney beans especially

I now have a tin a day - that's 15 g fibre, or half the required amount

Also, I now realise that I have NOT been totally GF!

As, without realising it, I have been having non-GF porridge and granola

I had always thought that OATS were guaranteed to be GF

However, it depends where/how it is grown

As some farmers rotate growing wheat/barley/oats in the same soil

And proper GF oats are grown exclusively in their own fields

Thanks

Alps holiday

DebTex profile image
DebTex in reply to

Glad you have learned of some more ways to get more GF fiber into your diet. I have been gluten and dairy free for about 3 weeks, I am trying it because of Hashimotos, to see if it makes any difference. I wasn’t a big grain or dairy eater anyway but these past 3 weeks I have been craving both, I thought oats were GF also, there’s a lot to learn about it all. I did get the Gluten/Dairy Digest capsules that Izabella Wentz recommends, mainly for eating out. Good luck to you on your Gluten free journey!

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