My gluten free diet is seriously lacking fiber!

Gluten free diet seriously lacking fiber

Gluten free diet seriously lacking fiber

Hi! Hope everyone is having a good day!  So, I just released my R U Fueled app – a nutrition tracker inspired my my kiddos. One being on a food restricted diet (gluten free, fructose malabsorption and food allergies) while the other is just super picky. My first insight: the gluten free diet is seriously lacking in fiber! Not big news, but I thought I was doing pretty well! Despite my best efforts to add fiber to our gluten free diet, I learned that it was still not enough.  My son is only getting on average 58% and my daughter is worse…..

Fiber as you probably know is helpful in maintaining weight by adding bulk keeping you full longer. In addition, it improves digestion, helps lower cholesterol and blood pressure. Finally, of course it helps with your bowel health. Insert the big eye roll from my 13 year old, followed by giggles from obnoxious bathroom humor…. 

Gluten free diet seriously lacking fiber

So, what will our next steps be?

Gluten free sources of fiber include:

Fruits: raspberries, strawberries, apples, banana, fig, prunes

Veggies: broccoli, beets, dark leafy greens like chard, spinach, artichokes

Beans/Legumes: navy, kidney, pinto, garbanzo, lentil

Nuts/seeds: almonds, pistachios, pecan, sunflower seed, flax, chia

Whole grains (GF): quinoa, amaranth, millet, teff, brown rice


Navigating food allergies is another challenge. Let’s pick a few allergy friendly AND FODMAP (safe for fructose malabsorption and IBS) sources from each category:

Fruits: Kiwi, berries

Veggies: broccoli, baby kale

Beans/legumes:  mung beans (Korean pancakes this week!)

Nut/seeds: pepitas, sunflower seeds

Whole grains (GF): teff, buckwheat, psyllium fiber

This week I’ll add more of these to our diet to see if we can improve our fiber levels and I’ll report back. And I’ll track with R U Fueled – nutrition app. My game plan will be eating a salad every night at dinner. A kiwi for lunch everyday because it’s easy to pack in lunch boxes. The berries I’ll either sprinkle in at breakfast or dinner. I’ll make waffles or pancakes for this week’s breakfast with the teff flour. (These are great make ahead items that can be frozen and then pulled out what you need them every morning). Korean pancakes will be dinner one night. Yum! I’m excited about that – they’re so tasty! And make great leftovers as well. The seeds, what to do with those? Gotta be honest,  seeds are not the kids favorite. I’ll have to get creative. I might try grinding them up and adding them to a cookie – like a seed flour. What do you think? 

Goals for the week

One of my goals is to see if my 13 year old is less hungry during the day. As you can imagine, he eats like a TRex (yes, he might be one of the ones you see on the Facebook videos 🙂 ) But, let’s see if adding more fiber helps. Maybe he’ll just eat like a baby TRex….. Now ,I know that I have to be smart about adding fiber as well… too much and I’ll have both kids in the bathroom all day. So, there that.  Ha! I think the right approach is to try to add it throughout out the week, and not just a day. Anyone else have any ideas? Let me know!

R U Fueled - nutrition tracker

R U Fueled – nutrition tracker

Krispie treat safe for my fructose malabsorption

A better Krispie treat safe for my fructose malabsorber

Krispie treat safe for my fructose malabsorption

Krispie treat safe for my fructose malabsorption

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Healthy gluten free krispie treat safe for fructose malabsorption

Hi! Today I made a treat for the kids but as usual didn’t leave well enough alone. Rice Krispie treats can be safe for TQ’s fructose malabsorption. I tested this out a few months back and he tolerated it well. The rest of his diet is really limited as far as sugars are concerned. But, to start, we tried just a tiny piece – like a 1 inch by 1 inch cube. He had no trouble. In general, he can eat a piece for dessert about 2 inches squared. This is a fun treat. Even MK likes it! So, this is really the classic recipe although I doctored it a bit by adding coconut oil in place of butter and ground flax seed (which by now, you probably know I add that whenever possible). Super simple, super yummy with a little added nutrition that no one will notice. I didn’t include a recipe because seriously it’s on every box of rice cereal. Here are my little add-ins.



Coconut oil has been recently in the press about it’s health benefits. They include being an aid to healthy digestion, assisting in the absorption of key minerals, antioxidants and antimicrobial properties (meaning it can kill unwanted bacterial in your digestive system). For us, coconut oil contains no lactose – bonus. Because it obviously tastes like coconut, I did add some Earth Balance to tone down the coconut flavor. these bars just have a hit of flavor. My kids happen to like coconut – and I tested this out on our neighbors and they liked it too 🙂







I used 2TB of the coconut oil and 1TB of Earth Balance (organic, lactose free butter substitute) 6 cups rice cereal, gluten free with 1/4 cup ground flax seed. I have also used quinoa bran but the flax seed is more unnoticeable. It adds fiber, protein, Omega 3s, magnesium, aids digestion, lowers cholesterol….. it goes on. This is a healthy little seed.

Meanwhile, the oil is melted and it’s time to add the marshmallows!




The brand is importaIMG_1053nt. This brand uses dextrose, an approved sweetener for fructose malabsorption. And I added a splash of pure vanilla.









Marshmallows are now all melted and gooey. The pan of melted marshmallow is ready to be poured over the cereal. Give it a good stir to combine.



Into a buttered (or sprayed) 9X12 pan it goes!




IMG_1062 IMG_1063


Here’s a tip, dampen your hands in cold water to press it into the pan, that way the gooey mess won’t stick to your hands – SO much easier.


I tossed just a handful of mini Enjoy Life allergy free chocolate chips on top 🙂

Krispie treat safe for my fructose malabsorption

Krispie treat safe for my fructose malabsorption


Enjoy! My kids do! And it’s a “normal treat” for TQ to consume, share with friends and take in his lunch box. Winner.


Healthy rice krispie treat
Serves 12
Healthy gluten free krispie treat safe for fructose malabsorption, gluten free and made with coconut oil and ground flax seeds for added nutrition.
Write a review
Cook Time
10 min
Total Time
30 min
Cook Time
10 min
Total Time
30 min
129 calories
21 g
3 g
5 g
1 g
3 g
31 g
15 g
10 g
0 g
2 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 129
Calories from Fat 41
% Daily Value *
Total Fat 5g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 3mg
Sodium 15mg
Total Carbohydrates 21g
Dietary Fiber 1g
Sugars 10g
Protein 1g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2TB Coconut oil
  2. 1TB Earth balance buttery spread (or butter)
  3. 4 cups Mini marshmallows
  4. 6 cups Puffed rice cereal
  5. 1/4 cup Ground flax seed
  6. 1 tsp Pure vanilla extract
  1. Melt coconut oil and butter/spread in large sauce pan
  2. Spray a 13X9X2 baking dish with cooking spray
  3. Add marshmallows to melted oil and stir until those melt
  4. Add vanilla and stir
  5. Place cereal and ground flax seed in a large bowl, stir to distribute flax evenly
  6. Pour melted marshmallow over the cereal and stir to combine
  7. Transfer cereal mixture into prepared pan, press evenly. Damp hands make this much easier
  8. Cut into squares and enjoy!
  1. Gluten free
  2. Lactose free
Adapted from Kellogg's
Adapted from Kellogg's