Ask the experts: Gluten-free bread

Q. “As someone with food intolerances (particularly gluten, lactose and yeast), I make my own gluten-free bread. I always use brown rice flour, but how else can I get a decent amount of fibre in my bread? I very much miss chunky, wholegrain breads!”

Wendy

A. Healthy Food Guide nutritionist Claire Turnbull says:

“Wholemeal (gluten-containing) flour is around 10g fibre per 100g. Most of the gluten-free flour alternatives are around 3-6g fibre per 100g. To get extra fibre and crunch into your bread, you could try adding one or more of these:

• Linseeds (flaxseeds) = 27g fibre/100g
• Soy flour = 11g fibre/100g
• Sesame seeds = 8g fibre/100g
• Chopped almonds/hazelnuts = 7g fibre/100g
• Sunflower seeds = 6g fibre/100g
• Pumpkin seeds = 5g fibre/100g”