[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-404129-105":59,"doc-detail-404129-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","dietary-fibre-and-the-gluten-free-diet","Dietary Fibre and the Gluten-Free Diet","","Dietary fibre explains how plant-based fibres that the body cannot fully digest support good health. The guide distinguishes soluble and insoluble fibre, details common sources for each, and gives safety advice for children under four to reduce choking risk. It provides daily fibre targets by age and sex, strategies to increase fibre during a gluten-free diet, and guidance for constipation, including hydration, gradual changes, label reading, and when to consult healthcare professionals.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/dietary-fibre-and-the-gluten-free-diet/404129/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/dietary-fibre-and-the-gluten-free-diet/404129.png","ImageObject",300,407,{"name":92,"@type":93},"Bintang","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is dietary fibre and why is it important?","Question",{"text":113,"@type":114},"Dietary fibre is the part of plant foods the body can’t fully digest and absorb. It supports good health and helps with digestive function.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What are the main types of fibre, and how do they differ?",{"text":118,"@type":114},"The two main types are soluble fibre and insoluble fibre. Soluble fibre forms a gel in water and can help with constipation, cholesterol, and blood sugar control, while insoluble fibre does not dissolve in water and supports bowel health.",{"name":120,"@type":111,"acceptedAnswer":121},"How can someone on a gluten-free diet increase fibre intake?",{"text":122,"@type":114},"Choose higher-fibre gluten-free cereals and whole grain gluten-free products, add fibre sources like psyllium or ground flax seed to foods, and include vegetables, fruits, legumes, nuts, and seeds. Checking labels for fibre and gluten-free claims helps identify suitable options.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},404129,1790649622,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":19,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":52,"preview_page_count":4},962085564381,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","What is dietary fibre?  \nDietary fibre is the part of plant foods that our bodies can’t fully digest and absorb. Fibre has many benefits and is needed for good health.  \nThere are 2 main types of fibre: soluble and insoluble.  \nSoluble fibre is a soft fibre that dissolves in water to form a gel. It helps to prevent constipation, lower cholesterol, and control blood sugars.  \nSources of soluble fibre include:  \n• flax seeds, ground  \n• fruits such as pears, oranges, and grapefruits  \n• konjac noodles  \n• legumes* such as peas, beans, and lentils (*see page 2)  \n• oat bran, oatmeal  \n• (labelled “glutenfree”)  \n• psyllium  \n• vegetables such as winter squash, beets, and Brussels sprouts  \nInsoluble fibre doesn’t dissolve in water. It helps prevent constipation and keeps the digestive system healthy, which may lower the risk of developing certain types of cancers and heart disease.  \nSources of insoluble fibre include:  \n• bran (corn, rice) labelled “gluten-free”  \n• nuts  \n• fruits such as blackberries, dried figs  \n• amaranth, millet, or quinoa  \n• vegetables such as potatoes with peel, corn , and peas  \n Children under 4 years: Some foods can cause choking.  \nFoods like hard vegetables can be grated, cut into small pieces, or cooked to make them safe. Don’t give foods such as whole nuts or seeds, popcorn, and dried fruit to children under 4 years.  \nHow much fibre do I need?  \nWhen you are on a gluten-free diet, it may be hard to get enough fibre. You can increase the fibre in your diet by eating higher in fibre foods every day.  \n\n| Age or group | Male\u003Cbr>(grams\u003Cbr>per day) | Female\u003Cbr>(grams\u003Cbr>per day) |\n| --- | --- | --- |\n| 1–3 years | 19 | 19 |\n| 4–8 years | 25 | 25 |\n| 9–13 years | 31 | 26 |\n| 14–18 years | 38 | 26 |\n| 19–50 years | 38 | 25 |\n| 51+ years | 30 | 21 |\n| Pregnancy or\u003Cbr>Lactation | – | 28–29 |\n\nGluten-free products are usually refined, lower in fibre , and may not be enriched – they may not have vitamins and minerals such as iron, thiamin, riboflavin, and folate added. Check the label and choose grain foods that are enriched when you can.  \nTips to increase your fibre  \nUse the tips below to add more fibre to your favorite foods and meals.  \nVegetables and fruits  \n• Choose vegetables or fruit at every meal and snack. Eat the skins or peels where possible.  \n• Add fresh fruit to cereal, yogurt,  \nand baked goods.  \n• Use extra vegetables in casseroles or in soupsand salads.  \n• Enjoy stir–fried vegetables.  \nGrain foods  \n• Eat whole grain gluten-free breads, cereals, crackers, pasta, and brown rice.  \n• Choose higher fibre gluten-free cereals.  \n• Add 1–2 Tbsp (15–30 mL) of gluten-free high fibre cereal, psyllium, or ground flax seed to yogurt, applesauce, puddings, salads, soups, casseroles, or ground meat products.  \n• Use higher fibre, whole grain gluten-free flours when cooking or baking at home.  \n\n| Flour* | Grams of fibre per 1 cup (250 mL) |\n| --- | --- |\n| Coconut | 43 |\n| Rice bran | 26 |\n| Bean (black or white) | 16 |\n| Amaranth | 15 |\n| Almond | 12 |\n| Chickpea | 11 |\n| Oat bran (labelled“gluten-free”) | 11 |\n| Nut flour (peanut) | 10 |\n| Buckwheat | 9 |\n| Cornmeal | 9 |\n| Oat (labelled “glutenfree”) | 9 |\n| Brown rice | 8 |\n| Sorghum | 8 |\n| Teff | 6 |\n| Millet | 4 |\n\n Grains, pulses/legumes, and flours  \n* Naturally gluten-free grains, pulses/legumes, seeds, and flours made grains and pulses are high risk for cross-contamination with glutencontaining ingredients (like wheat, rye, or barley) .  \nChoose items that have a “gluten-free” claim on the label.  \nFor pulses without a “gluten-free” label, do a visual inspection for any foreign grains and remove these. Rinse well with water before cooking.  \nProtein foods  \n• Eat legumes such as peas, beans, and lentils often.  \n• Add kidney beans, chickpeas, and lentils to soups, casseroles, salads, and spaghetti sauce.  \n• Include small amounts of nuts, nut butters, and seeds (chia, flax) at meals and snacks.  \nWhat if I have constipation?  \nTry to g","cbCail2A4BtGAN2J","https://ap.wps.com/l/cbCail2A4BtGAN2J","pdf",213602,"English","# What is dietary fibre?\n## Types of dietary fibre\n# Sources of soluble fibre\n# Sources of insoluble fibre\n# Children under 4 years: choking safety\n# How much fibre do I need?\n# Gluten-free products and nutrients\n# Tips to increase your fibre\n## Vegetables and fruits\n## Grain foods\n## Grains, pulses/legumes, and flours\n## Protein foods\n# What if I have constipation?\n## Laxatives\n# Read food labels\n## Choose gluten-free foods with fibre","[{\"question\":\"What is dietary fibre and why is it important?\",\"answer\":\"Dietary fibre is the part of plant foods the body can’t fully digest and absorb. It supports good health and helps with digestive function.\"},{\"question\":\"What are the main types of fibre, and how do they differ?\",\"answer\":\"The two main types are soluble fibre and insoluble fibre. Soluble fibre forms a gel in water and can help with constipation, cholesterol, and blood sugar control, while insoluble fibre does not dissolve in water and supports bowel health.\"},{\"question\":\"How can someone on a gluten-free diet increase fibre intake?\",\"answer\":\"Choose higher-fibre gluten-free cereals and whole grain gluten-free products, add fibre sources like psyllium or ground flax seed to foods, and include vegetables, fruits, legumes, nuts, and seeds. Checking labels for fibre and gluten-free claims helps identify suitable options.\"}]","Dietary Fibre and the Gluten-Free Diet | PDF",1790545990]