Good Food Choices To Add Fiber To The Gluten-Free Diet

Many celiac diets are low in fiber. Fiber can be found in all plant foods in varying amounts. The National Academy of Sciences recommends a daily fiber intake of 14 grams per 1,000 calories for adults and children. Some of the benefits of increasing your fiber intake include:

  • helps regulate bowel movements
  • may help lower blood cholesterol levels
  • eating more soluble fiber can help slow down the absorption of sugar
  • may help remove toxic waste more effectively
  • aids in controlling and balancing the ph (acidity) in the intestines

Research conducted by the Linus Pauling Institute: Micronutrient Research for Optimum Health has found that solubility (whether or not fiber dissolves in water) does not reliably predict the physiological effects of fiber as many now believe. The research does point toward the many benefits to adding fiber to our diets.

Lack of fiber can often cause intestinal issues for those with celiac. And believe me if there’s one thing a celiac doesn’t need is any more intestinal problems.

Adding More Fiber to a Gluten-Free Diet

There are ways to add  more fiber to a gluten-free diet.  In many of the recipes in my cookbook I add golden flax meal to add additional fiber. My Multi-Grain bread for example is loaded with fiber from the amaranth, brown rice, ivory teff and quinoa flour in addition to the flax meal. It's a delicious way to help you meet your daily fiber intake. The bread and many recipes in the cookbook also contain konjac powder which adds 5 grams of fiber per teaspoon. 


Artichokes are very high in fiber. They're easy to cook. Our family loves them and there is also a detailed recipe in the cookbook explaining how to buy, cook and eat this wonderful vegetable. 

I learned a thing or two preparing this post. And both my husband and I were surprised to learn that raspberries and blackberries had so much fiber. Other foods rich in fiber include: 

Vegetables 

Serving size  

Total fiber (grams)

Artichoke, cooked  

1 medium   

10.3

Avocado

1 medium

11.8

Beet greens

 1 cup

4.2

Bok choy, cooked

 1 cup

2.8

Broccoli, boiled   

1 cup  

5.1

Brussels sprouts, cooked  

1 cup   

4.1

Carrot, raw  

1 medium  

1.7

Green beans

1 cup

4.0

Onions, raw

1 cup

2.9

Peppers, sweet

1 cup

2.6

Peas, cooked       

1 cup   

8.8

Potato, baked w/ skin

1 medium

4.8

Spinach, cooked

1 cup

4.3

Summer squash, cooked

1 cup

2.5

Sweet potato, cooked

1 medium

4.9

Swiss chard, cooked

1 cup

3.7

Tomato paste  

¼ cup  

2.7

Turnip greens, boiled   

1 cup  

5.0

Zucchini, cooked

1 cup

2.6

 

Fruits

Serving Size

Total fiber (grams)

Apple

1 medium

4.4

Applesauce

1 cup

2.9

Apricot

3

2.1

Banana

1 medium

3.1

Blackberries

1 cup

7.6

Blueberries

1 cup

3.6

Cranberries (dried)

⅓ cup

3.7

Cantaloupe

1 cup diced

1.4

Cherries

1 cup

2.9

Dates

2

3.2

Figs

2 medium

2.9

Grapes

20

  .9

Grapefruit

1 medium

2.8

Honeydew

1 cup diced

1.4

Kiwi

1 large

2.3

Mango

1 medium

3.7

Nectarine

1 medium

2.4

Orange

1 medium

3.1

Papaya

1 cup diced

2.5

Peach

1 large

2.4

Pear

1 medium

5.1

Pineapple

1 cup

2.3

Plum

1

  .9

Prunes

3

1.8

Raisins

¼ cup

1.3

Raspberries

1 cup

8.0

Strawberries

1 cup sliced

3.3

Tangerine

1 medium

1.6

Watermelon

1 cup diced    

  .6

  

Gluten Free Grains

Serving Size

Total fiber (grams)

Amaranth, cooked  

¼ cup

7.0

Amaranth Flour

¼ cup

3.0

Amaranth flakes

1 cup

3.6

Brown Rice, medium grain, cooked

1 cup  

3.5

Brown Rice Flour

¼ cup

2.0

Golden Flax Meal

2 TBS

4.0

Ivory Teff Flour

¼  cup       

6.0

Konjac Powder

1 teaspoon

5.0

Quinoa, cooked

1 cup

5.2

Quinoa Flour

¼ cup

4.0

Rice Bran

2 TBS

4.0

Sweet Rice Flour

¼ cup

1.0

White Bean Flour

¼ cup

8.0

Wild Rice, cooked

1 cup  

3.0

 

Beans and Seeds

Serving Size

Total fiber (grams) 

         Black beans, cooked       

1 cup

13.9

Garbanzo beans, cooked 

1 cup

5.8

Kidney beans, cooked

1 cup

11.6

Lima beans, cooked 

1 cup

8.6

Navy beans, cooked

1 cup

10.4

Pinto beans, cooked

1 cup

9.0

Pumpkin seeds

2 TBS

1.8

Quinoa (seeds) dry

¼ cup

6.2  

Sesame Seeds

1 TBS

1.1

Sunflower seeds

¼ cup

3.0

White Beans, cooked

1 cup

10.4

 

Image credits: Broccoli on a Fork - Image courtesy of TOA55 / FreeDigitalPhotos.net  Chinese Cabbage Image courtesy of SOMMAI / FreeDigitalPhotos.net  Raspberries - Image courtesy of Ambro / FreeDigitalPhotos.net  Green Beans - Image courtesy of  Suat Eman / FreeDigitalPhotos.net  Roasted Pumpkin Kernals - Image courtesy of pon sulak / FreeDigitalPhotos.net

 

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