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”
www.healthyfood.com
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Min Saw
APD, B Nutr Diet (Hons)
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