Ask he expert: How to sneak gluten-free fibre for a fussy eater

Question:

My son (17) is very fussy and we’ve just found out he has coeliac disease, so gluten is off the menu. How can I get enough fi bre into him, when he has mostly only ever gone for beige and white foods?

Answer:

Finding out your son has coeliac disease can feel a bit overwhelming at first, especially when you’ve already got a fussy eater on your hands. The good news is that even with gluten off the menu, it‘s still possible to get plenty of fibre. Gluten is found in wheat, barley, rye and triticale. In coeliac disease it triggers the immune system to attack the small intestine, so avoiding gluten completely is essential. When we take gluten-containing foods out, fibre can drop a little, but that doesn’t mean he has to miss out.

There are lots of gluten-free, high-fibre alternatives that work well for teens who prefer white or beige foods. Start with familiar items: gluten-free wholegrain breads, brown or wild rice and high-fibre gluten-free crackers or corn thins. And remember: fibre doesn’t only come from grains. Fruit, veg, nuts and legumes are naturally gluten free and can be great fibre sources. Within the ‘beige comfort zone’, you’ve got good options: skin-on potatoes, chickpeas, butter beans, quinoa, popcorn and nuts all give a good fibre boost.

If he’s nervous about branching out beyond beige foods, gentle exposure really helps. Offer tiny portions alongside familiar foods — even a single bite builds familiarity over time. You can also pair a comfortable food with a colourful one (think cucumber sticks next to corn thins and cream cheese, or fruit to dip in yoghurt).

With small, steady changes, he can absolutely reach that fibre target for his age of around 28g per day, and feel good while doing it!