Gluten-Free Sources of Fiber

Fiber is an important part of your diet and it is recommended that adults eat between 20 and 35 g of fiber a day. For those on a gluten-free diet, finding fiber sources can be challenging because most fiber-rich foods come in the form of multi-grain breads, cereals and pastas. You can meet your fiber requirements when the following foods are eaten as part of a well-balanced diet 

Legumes

• Some foods in the legume, or bean, family provide a natural source of gluten-free fiber. The legumes that provide the highest sources of fiber -- between 10 and 14 g -- are peanuts and peanut butter, kidney beans, pinto beans, refried beans, peas, lentils and chickpeas. Soybeans can also be used as a source of fiber but they contain about 8 g per cup so more will have to be eaten.

Nuts and Seeds

• The problem with using nuts and seeds as a major fiber source is they are also usually high in fat. The best sources of fiber -- between 13 and 17 g per cup -- are soy nuts, sunflower seeds and almonds. Flax seed is also a good source of fiber but is measured in tablespoons rather than cups and contains about 2 g of fiber 1 tbsp.

Whole Grains

• Many of the grains found in commercially prepared gluten multi-grain products can be eaten individually while avoiding gluten. Ideally, they should not be used as a sole source of fiber alone because they all contain less than 4 g of fiber each. These foods include brown rice, corn, amaranth, buckwheat, oatmeal, quinoa, popcorn, wild rice and millet.

Vegetables

• Vegetables are naturally gluten free and also contain small amounts of fiber. However, when eaten in a well-balanced diet they go a long way to meeting the dietary fiber needs of the average adult. Artichokes contain the most fiber at 10 g each followed by sun dried tomatoes and raw spinach at about 6-1/2 g a cup and carrots at almost 5 g a cup. Other vegetables such as cabbage, broccoli, Brussels sprouts, potatoes, cauliflower and asparagus all contain less than 2 g of fiber per cup.

Fruit

• At the top of the fiber-containing fruit category are prunes -- 2 cups of pitted prunes a day will meet your fiber requirements, but prunes aren't the most popular of fruits. One cup of raspberries provide around 8 g of fiber while 1 cup of loosely packed raisins, a large apple or orange provide around 5 g of fiber. Other fruits such as bananas, blueberries, pears and strawberries all contain between 4 and 5 g of fiber a cup.