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.