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  • Scott Adams

    Thirty Great High Fiber Foods That Are Gluten-Free

    Scott Adams
    1 1
    Reviewed and edited by a celiac disease expert.

      This list of thirty great high fiber gluten-free foods will help you get enough fiber.

    Image: CC BY-SA 2.0--avlxyz
    Caption: Image: CC BY-SA 2.0--avlxyz

    Celiac.com 07/21/2020 - Getting enough fiber while eating a gluten-free diet can be a challenge, especially for kids. Adequate fiber as part of a nutritious diet can help to prevent numerous health and digestive issues, and is important for overall health. There are so many gluten-free foods that deliver good fiber content, but here are thirty great high fiber gluten-free foods.

    Thirty Great High Fiber Gluten-Free Foods

    1. Apples - A good source of fiber, vitamin C and antioxidants
    2. Artichokes - High in fiber and packed with antioxidants.
    3. Avocado - About 14 grams of fiber per avocado, and brimming with healthy fats.
    4. Beans - Beans range from 11 to 17 grams of fiber per cup. Aduzuki beans, Black beans, Lima beans, Pinto beans, Garbanzo beans, Navy beans, white beans, and more are all great sources of protein and fiber.
    5. Beets - Cooked beets contain about 3.2 g of fiber per cup.
    6. Berries - In addition to being high in fiber, berries are also rich in antioxidants and vitamin C. This includes Blackberries, Blueberries, Boysenberries, Elderberries, Raspberries, and more.
    7. Broccoli - High in fiber, folate, and a good source of vitamin K, which promotes bone health.
    8. Brown Rice - Brown rice contains 4 grams of fiber for a 1 cup serving.
    9. Brussels sprouts - High in fiber and rich in chemicals that may promote prostate health, and protect against cancer.
    10. Buckwheat - Gluten-free and packing in 5 grams of fiber per cup, buckwheat is a good source of fiber.
    11. Chard - With about 4 grams of fiber per cup, chard is a great way to add fiber to any meal.
    12. Collard Greens - No southern meal is complete without some tasty collard greens. With 5 grams of fiber per cup, they are as nutritious as they are delicious.
    13. Figs - With about 16 grams of fiber per cup, figs are packed with fiber.
    14. Guavas - With 9 grams of fiber per cup, figs are also rich in vitamin C.
    15. Jicama - With 6 grams of fiber per cup, jicama also contains good levels of vitamin C and potassium.
    16. Lentils - Like quinoa, lentils are high in fiber and protein.
    17. Mango - With about 4.5 grams of fiber per 8 ounce serving, mangoes offer a delicious way to get extra fiber. 
    18. Nuts - Nuts are a great source of fiber, and can range from 4 to 12 grams of fiber per ounce. Almonds, Hazelnuts, Pecans, Peanuts, Pistachios, Walnuts, and more are all good sources of fiber. Almonds, walnuts, and pistachios have been shown to lower cholesterol.
    19. Oats - Make sure they are "gluten-free" oats. With more than 8 grams of fiber per 1 cup serving, oats can also help to lower levels of LDL (bad cholesterol).
    20. Oat Bran - Make sure they are "gluten-free" oats. Packs 12 grams of fiber in a single 1 ounce serving.
    21. Passion fruit - With a whopping 24.5 grams of fiber per cup, passionfruit is the undisputed king of fiber. It's also high in vitamin C.
    22. Pears - With 6 grams of fiber per cup, pears are a great way to add fiber to your diet.
    23. Peas - Low in fat, high in folate, potassium, protein, and iron.
    24. Prunes - With 12 grams of fiber in a single cup, prunes are one of the kings of high fiber foods.
    25. Seeds - Chia seeds, Flax seeds, Hemp seeds, Pumpkin seeds, Sesame seeds, and more.
    26. Squash - Acorn squash comes in at 9 grams of fiber per cup. Other squashes are also high in fiber and vitamins.
    27. Spinach - At 4 grams of fiber per cup, spinach is a great way to add fiber to your diet.
    28. Sweet potatoes - A good source of calcium, potassium, and vitamins A and C.
    29. Turnip Greens - The sweeter, less bitter cousin to collard greens, turnip greens have about 5 grams of fiber per cup, and can be prepared like collards.
    30. Quinoa - High in fiber and protein.

    Did we miss any of your favorite high fiber gluten-free foods? Let us know in the comments below. 

    Edited by Scott Adams

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    What do the studies show for adults in mirror samples?  What nutritional deficiencies do you find in adults beyond too little fiber, too much fat and sugar in their diet? Does delayed diagnosis play a role in absorption of needed vitamins and minerals in your ideal diet? For myself for instance I was found to be lacking adequate potassium, magnesium, and sodium in CMP testing about 5 years after initial diagnosis, which took 16 years after debilitating symptoms of the disease took hold. Now despite preparing nearly every meal from scratch which includes 90% of your list of desirable fibrous foods on a recurring basis throughout any given week with another 90% from the Mediterranean diet, I still need potassium and magnesium supplements, struggle to maintain an adequate sodium blood concentration, and have continuous constipation. There are still a plethora of unanswered questions about this disease, it’s diagnosis, and treatment. And of course there’s no reliable information how to prevent it. You of course know of this too and working hard to improve all areas of celiac ID and care. Thank you. 

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    Regarding Celiacs eating Oatmeal ..... not only must your oatmeal be gluten-free, but I thought the latest news was that now the packaging must be "Certified" ????  (Having the "Certified" stamp pn packaging).

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    "Must" may be too strong. Depends on the standards the the company applies to "Gluten Free". Much of it likely would meeting standards full certification if it were tested. Bob's Red Mill, for instance, uses their own ELISA testing standards to apply "Gluten Free" labels to the products they sell and they claim the standards are very strict. But they do not have all of their products tested by GFCO for certification. 

    Another factor is that for years we have known that about 10% of Celiacs react to pure oats the same way they do wheat. 

    Still another factor is individual sensitivity to gluten. One celiac may not react to minor cross contamination with gluten but another will.

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    What was the source of this list? In the Mayo Clinic's list, some of the items on this list did not make their list.  Spinach and other leafy lettuces  has very little fiber. Bananas have 3 grams of fiber and it did not make your list.

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  • About Me

    Scott Adams was diagnosed with celiac disease in 1994, and, due to the nearly total lack of information available at that time, was forced to become an expert on the disease in order to recover. In 1995 he launched the site that later became Celiac.com to help as many people as possible with celiac disease get diagnosed so they can begin to live happy, healthy gluten-free lives.  He is co-author of the book Cereal Killers, and founder and publisher of the (formerly paper) newsletter Journal of Gluten Sensitivity. In 1998 he founded The Gluten-Free Mall which he sold in 2014. Celiac.com does not sell any products, and is 100% advertiser supported.

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