Gluten Free Fiber

[Guar]

I am looking for suggestions on finding sources of dietary fiber besides eating vegetables and beans.

[jerseyangel]

I am looking for suggestions on finding sources of dietary fiber besides eating vegetables and beans.

Hi Guar, and welcome to the board

Try almonds (if you can eat them). Also walnuts and pecans.

Fruits (and dried fruits) are also sources of fiber. Can you eat any veggies? How about gluten-free grains like brown rice?

I know it is a challange--I also can't eat legumes, and need to severly limit grains.

[2kids4me]

Quinoa is nutritious and has fiber...

hot cereals with gluten-free grains is a source

Sandy

[RiceGuy]

There are plenty of nutritious, delicious ways to get adequate gluten-free fiber in your diet. As mentioned, brown rices are a good source. If you don't like what you've tried for brown rice, be sure not to overlook all the varieties. There are many, and I found that although the typical long grain brown turns my stomach, I really enjoy the short grain brown rices very much. Especially Lundberg's sweet brown rice.

Besides rice, there's millet, buckwheat, quinoa, teff, amaranth, and many others. If you are accustomed to having a hot wheat cereal, then I'd recommend giving Kasha a try. It's actually a Russian name for roasted buckwheat (buckwheat isn't related to wheat, nor is it even a grain). Personally, I really like it a lot. There are many gluten-free hot and cold cereals. Open Original Shared Link offers some tasty gluten-free varieties, as do an assortment of other companies.

There are many types of legumes (beans) too, so if you don't like one variety, try another! I've had some I just hate, while others I really like. If you have an intolerance to them though, that's another matter.

[Guar]

Hi Guar, and welcome to the board

Try almonds (if you can eat them). Also walnuts and pecans.

Fruits (and dried fruits) are also sources of fiber. Can you eat any veggies? How about gluten-free grains like brown rice?

I know it is a challange--I also can't eat legumes, and need to severly limit grains.

Thanks fo rthe tip. I didin't think of fruits as fiber. I guess I was looking for a whole grain substitute and wondering if any of our gluten free grains would be considered fiber. I don't think that corn or rice would be of much help. You wouldn't happen to know which fruits contained the most fiber would you?

[Viola 1]

And of course the ultimate snack ..... Popcorn!

[tarnalberry]

From the Open Original Shared Link. (and then some additional modifications by me):

(I know I left beans in... read past the first two dozen entries or so, and you'll be past the beans.)

The formatting is: <usda database number> <item description> <weight in grams> <volume> <grams of fiber>

Looks like dates, raspberries, pears, artichokes, plums, blackberries, nuts, pumpkin, papaya, raisins, and blueberries may all be in your future.

16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 19.1

16008 Beans, baked, canned, with franks 259 1 cup 17.9

16034 Beans, kidney, red, mature seeds, canned 256 1 cup 16.4

16086 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.3

16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 15.6

16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15.4

16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.0

09087 Dates, deglet noor 178 1 cup 14.2

16103 Refried beans, canned (includes USDA commodity) 252 1 cup 13.4

16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 13.2

16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 13.1

16051 Beans, white, mature seeds, canned 262 1 cup 12.6

16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 12.5

16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 12.4

20011 Buckwheat flour, whole-groat 120 1 cup 12.0

11546 Tomato products, canned, paste, without salt added 262 1 cup 11.8

16073 Lima beans, large, mature seeds, canned 241 1 cup 11.6

16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 11.2

09306 Raspberries, frozen, red, sweetened 250 1 cup 11.0

11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 10.9

11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 10.8

16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 10.6

16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 10.6

16006 Beans, baked, canned, plain or vegetarian 254 1 cup 10.4

16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 10.3

20022 Cornmeal, degermed, enriched, yellow 138 1 cup 10.2

16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 10.1

19080 Candies, semisweet chocolate 168 1 cup 9.9

09340 Pears, asian, raw 275 1 pear 9.9

11038 Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 170 1 cup 9.9

20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 9.8

11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 9.1

20020 Cornmeal, whole-grain, yellow 122 1 cup 8.9

11313 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 8.8

22904 Chili con carne with beans, canned entree 222 1 cup 8.7

11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 165 1 cup 8.3

11584 Vegetables, mixed, frozen, cooked, boiled, drained, without salt 182 1 cup 8.0

09302 Raspberries, raw 123 1 cup 8.0

16064 Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 240 1 cup 7.9

09292 Plums, dried (prunes), stewed, without added sugar 248 1 cup 7.7

09042 Blackberries, raw 144 1 cup 7.6

11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 7.6

12167 Nuts, chestnuts, european, roasted 143 1 cup 7.3

11424 Pumpkin, canned, without salt 245 1 cup 7.1

11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 7.0

11308 Peas, green, canned, regular pack, drained solids 170 1 cup 7.0

11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 6.5

11252 Lettuce, iceberg (includes crisphead types), raw 539 1 head 6.5

11101 Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 6.4

11439 Sauerkraut, canned, solids and liquids 236 1 cup 5.9

11647 Sweet potato, canned, syrup pack, drained solids 196 1 cup 5.9

11644 Squash, winter, all varieties, cooked, baked, without salt 205 1 cup 5.7

11299 Parsnips, cooked, boiled, drained, without salt 156 1 cup 5.6

11575 Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 5.6

11093 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 5.5

09226 Papayas, raw 304 1 papaya 5.5

09298 Raisins, seedless 145 1 cup 5.4

11162 Collards, cooked, boiled, drained, without salt 190 1 cup 5.3

11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 5.2

11091 Broccoli, cooked, boiled, drained, without salt 156 1 cup 5.1

09252 Pears, raw 166 1 pear 5.1

11461 Spinach, canned, drained solids 214 1 cup 5.1

19077 Baking chocolate, unsweetened, liquid 28.35 1 oz 5.1

09055 Blueberries, frozen, sweetened 230 1 cup 5.1

11569 Turnip greens, cooked, boiled, drained, without salt 144 1 cup 5.0

06449 Soup, pea, green, canned, prepared with equal volume water, commercial 250 1 cup 5.0

11370 Potatoes, hashed brown, home-prepared 156 1 cup 5.0

11303 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 5.0

11581 Vegetables, mixed, canned, drained solids 163 1 cup 4.9

11138 Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 4.9

09320 Strawberries, frozen, sweetened, sliced 255 1 cup 4.8

11131 Carrots, frozen, cooked, boiled, drained, without salt 146 1 cup 4.8

11508 Sweet potato, cooked, baked in skin, without salt 146 1 potato 4.8

09310 Rhubarb, frozen, cooked, with sugar 240 1 cup 4.8

11164 Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 4.8

09189 Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened 250 1 cup 4.8

11547 Tomato products, canned, puree, without salt added 250 1 cup 4.8

19078 Baking chocolate, unsweetened, squares 28.35 1 square 4.7

21138 Fast foods, potato, french fried in vegetable oil 134 1 medium 4.7

11125 Carrots, cooked, boiled, drained, without salt 156 1 cup 4.7

11512 Sweet potato, canned, vacuum pack 255 1 cup 4.6

11364 Potatoes, baked, skin, without salt 58 1 skin 4.6

20010 Buckwheat groats, roasted, cooked 168 1 cup 4.5

09250 Peaches, frozen, sliced, sweetened 250 1 cup 4.5

11301 Peas, edible-podded, boiled, drained, without salt 160 1 cup 4.5

11674 Potato, baked, flesh and skin, without salt 202 1 potato 4.4

09340 Pears, asian, raw 122 1 pear 4.4

11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 4.3

09200 Oranges, raw, all commercial varieties 180 1 cup 4.3

09257 Pears, canned, heavy syrup pack, solids and liquids 266 1 cup 4.3

11176 Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 4.2

12179 Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 4.2

11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 4.2

09027 Apricots, canned, heavy syrup pack, with skin, solids and liquids 258 1 cup 4.1

11724 Beans, snap, yellow, cooked, boiled, drained, without salt 125 1 cup 4.1

09277 Plantains, raw 179 1 medium 4.1

11099 Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 4.1

12104 Nuts, coconut meat, raw 45 1 piece 4.1

11732 Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 135 1 cup 4.1

11061 Beans, snap, green, frozen, cooked, boiled, drained without salt 135 1 cup 4.1

11053 Beans, snap, green, cooked, boiled, drained, without salt 125 1 cup 4.0

11279 Okra, cooked, boiled, drained, without salt 160 1 cup 4.0

09254 Pears, canned, juice pack, solids and liquids 248 1 cup 4.0

11179 Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 164 1 cup 3.9

09024 Apricots, canned, juice pack, with skin, solids and liquids 244 1 cup 3.9

09040 Bananas, raw 150 1 cup 3.9

11510 Sweet potato, cooked, boiled, without skin 156 1 potato 3.9

11264 Mushrooms, canned, drained solids 156 1 cup 3.7

09176 Mangos, raw 207 1 mango 3.7

09094 Figs, dried, uncooked 38 2 figs 3.7

16112 Miso 68.75 1 cup 3.7

11549 Tomato products, canned, sauce 245 1 cup 3.7

09278 Plantains, cooked 154 1 cup 3.5

20037 Rice, brown, long-grain, cooked 195 1 cup 3.5

11590 Waterchestnuts, chinese, canned, solids and liquids 140 1 cup 3.5

09050 Blueberries, raw 145 1 cup 3.5

11261 Mushrooms, cooked, boiled, drained, without salt 156 1 cup 3.4

09241 Peaches, canned, heavy syrup pack, solids and liquids 262 1 cup 3.4

11081 Beets, cooked, boiled, drained 170 1 cup 3.4

11136 Cauliflower, cooked, boiled, drained, without salt 124 1 cup 3.3

12061 Nuts, almonds 28.35 1 oz (24 nuts) 3.3

09087 Dates, deglet noor 41.5 5 dates 3.3

09316 Strawberries, raw 166 1 cup 3.3

09003 Apples, raw, with skin 138 1 apple 3.3

11414 Potato salad, home-prepared 250 1 cup 3.3

09238 Peaches, canned, juice pack, solids and liquids 248 1 cup 3.2

09246 Peaches, dried, sulfured, uncooked 39 3 halves 3.2

16120 Soy milk, fluid 245 1 cup 3.2

16055 Carob flour 8 1 tbsp 3.2

11371 Potatoes, mashed, home-prepared, whole milk and margarine added 210 1 cup 3.2

11657 Potatoes, mashed, home-prepared, whole milk added 210 1 cup 3.2

09200 Oranges, raw, all commercial varieties 131 1 orange 3.1

11565 Turnips, cooked, boiled, drained, without salt 156 1 cup 3.1

11124 Carrots, raw 110 1 cup 3.1

11174 Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 3.1

09040 Bananas, raw 118 1 banana 3.1

11436 Rutabagas, cooked, boiled, drained, without salt 170 1 cup 3.1

09020 Applesauce, canned, sweetened, without salt 255 1 cup 3.1

11269 Mushrooms, shiitake, cooked, without salt 145 1 cup 3.0

11208 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 3.0

09060 Carambola, (starfruit), raw 108 1 cup 3.0

09291 Plums, dried (prunes), uncooked 42 5 prunes 3.0

11821 Peppers, sweet, red, raw 149 1 cup 3.0

09176 Mangos, raw 165 1 cup 3.0

20089 Wild rice, cooked 164 1 cup 3.0

11283 Onions, cooked, boiled, drained, without salt 210 1 cup 2.9

09019 Applesauce, canned, unsweetened, without added ascorbic acid 244 1 cup 2.9

12652 Nuts, pistachio nuts, dry roasted, with salt added 28.35 1 oz (47 nuts) 2.9

11084 Beets, canned, drained solids 170 1 cup 2.9

12537 Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 2.9

11019 Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 2.9

11110 Cabbage, cooked, boiled, drained, without salt 150 1 cup 2.9

11367 Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 2.8

11271 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 2.8

09011 Apples, dried, sulfured, uncooked 32 5 rings 2.8

12120 Nuts, hazelnuts or filberts 28.35 1 oz 2.7

12142 Nuts, pecans 28.35 1 oz (20 halves) 2.7

11423 Pumpkin, cooked, boiled, drained, without salt 245 1 cup 2.7

09064 Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) 244 1 cup 2.7

16089 Peanuts, all types, oil-roasted, with salt 28.35 1 oz 2.7

11236 Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 2.6

11291 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 2.6

11234 Kale, cooked, boiled, drained, without salt 130 1 cup 2.6

11056 Beans, snap, green, canned, regular pack, drained solids 135 1 cup 2.6

09294 Prune juice, canned 256 1 cup 2.6

09032 Apricots, dried, sulfured, uncooked 35 10 halves 2.6

12635 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 2.6

12637 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 28.35 1 oz 2.6

12537 Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 2.6

09236 Peaches, raw 170 1 cup 2.6

11533 Tomatoes, red, ripe, canned, stewed 255 1 cup 2.6

09060 Carambola, (starfruit), raw 91 1 fruit 2.5

11333 Peppers, sweet, green, raw 149 1 cup 2.5

09226 Papayas, raw 140 1 cup 2.5

20121 Spaghetti, cooked, enriched, without added salt 140 1 cup 2.5

11659 Sweet potato, cooked, candied, home-prepared 105 1 piece 2.5

11642 Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 cup 2.5

11135 Cauliflower, raw 100 1 cup 2.5

09100 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 248 1 cup 2.5

11210 Eggplant, cooked, boiled, drained, without salt 99 1 cup 2.5

11365 Potatoes, boiled, cooked in skin, flesh, without salt 136 1 potato 2.4

19097 Sherbet, orange 74 1/2 cup 2.4

11367 Potatoes, boiled, cooked without skin, flesh, without salt 135 1 potato 2.4

20044 Rice, white, long-grain, regular, raw, enriched 185 1 cup 2.4

11226 Jerusalem-artichokes, raw 150 1 cup 2.4

11144 Celery, cooked, boiled, drained, without salt 150 1 cup 2.4

11821 Peppers, sweet, red, raw 119 1 pepper 2.4

09097 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids 237 1 cup 2.4

11363 Potatoes, baked, flesh, without salt 156 1 potato 2.3

09284 Plums, canned, purple, heavy syrup pack, solids and liquids 258 1 cup 2.3

09191 Nectarines, raw 136 1 nectarine 2.3

11090 Broccoli, raw 88 1 cup 2.3

09148 Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium 2.3

12632 Nuts, macadamia nuts, dry roasted, with salt added 28.35 1 oz (10-12 nuts) 2.3

16390 Peanuts, all types, dry-roasted, without salt 28.35 1 oz (approx 28) 2.3

16090 Peanuts, all types, dry-roasted, with salt 28.35 1 oz (approx 28) 2.3

09282 Plums, canned, purple, juice pack, solids and liquids 252 1 cup 2.3

11282 Onions, raw 160 1 cup 2.2

11128 Carrots, canned, regular pack, drained solids 146 1 cup 2.2

09266 Pineapple, raw, all varieties 155 1 cup 2.2

11114 Cabbage, savoy, raw 70 1 cup 2.2

11531 Tomatoes, red, ripe, canned, whole, regular pack 240 1 cup 2.2

11529 Tomatoes, red, ripe, raw, year round average 180 1 cup 2.2

11168 Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 2.2

12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 2.1

11901 Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 2.1

09270 Pineapple, canned, heavy syrup pack, solids and liquids 254 1 cup 2.0

11120 Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 119 1 cup 2.0

11333 Peppers, sweet, green, raw 119 1 pepper 2.0

11124 Carrots, raw 72 1 carrot 2.0

01102 Milk, chocolate, fluid, commercial, whole 250 1 cup 2.0

09268 Pineapple, canned, juice pack, solids and liquids 249 1 cup 2.0

09112 Grapefruit, raw, pink and red, all areas 123 1/2 grapefruit 2.0

11206 Cucumber, peeled, raw 280 1 large 2.0

11578 Vegetable juice cocktail, canned 242 1 cup 1.9

09038 Avocados, raw, California 28.35 1 oz 1.9

11143 Celery, raw 120 1 cup 1.9

12155 Nuts, walnuts, english 28.35 1 oz (14 halves) 1.9

11655 Carrot juice, canned 236 1 cup 1.9

11043 Mung beans, mature seeds, sprouted, raw 104 1 cup 1.9

11028 Bamboo shoots, canned, drained solids 131 1 cup 1.8

19039 Snacks, popcorn, caramel-coated, without peanuts 35.2 1 cup 1.8

11242 Kohlrabi, cooked, boiled, drained, without salt 165 1 cup 1.8

11159 Coleslaw, home-prepared 120 1 cup 1.8

[Viola 1]

Wow ! That's a lot!

And there was chocolate in there! Who would have thunk it

[penguin]

If all else fails, there is always Konsyl (what my doctor reccommends), Metamucil (except the wafers), and benefiber