High Fiber Gluten Free Food List

Gluten free diets, commonly used by people who have celiac disease, contain foods that do not have any wheat derivatives. High fiber diets are very important for proper digestion in the body but it can be a challenge to get enough fiber in the diet when one cannot eat any wheat-based products.

Fruits

All fruits are gluten free and there are many fruits that are very good sources of fiber. One medium apple, for example, contains 4 g of fiber. Other fruits that are high in fiber include pears, with 6 g for a medium sized pear; oranges, which have 4 g of fiber; bananas, which contain 3 g of fiber; blueberries; which have 4 g of fiber per 1 cup serving; and raspberries, which have 8 g of fiber per 1 cup serving.

Vegetables

Vegetables, like fruits, are gluten free foods, many of which are high in fiber. Some vegetables with the highest fiber content include artichokes, with 10 g of fiber; spinach, which has 4 g of fiber per 1 cup serving; sweet potatoes, which have 5 g of fiber; broccoli, which has 5 g of fiber per 1 cup serving; and carrots, which have 5 g of fiber for each 1 cup serving.

Grains

A challenge for many people who are on gluten free diets is finding high fiber grains to replace the wheat-based products. Some common gluten free grains are rice, amaranth, corn and quinoa. Among the gluten free grains with the highest fiber content are amaranth, which contains 18 g of fiber per 1 cup serving; cornmeal, which has 9 g of fiber per 1 cup serving; quinoa, which has 5 g of fiber per 1 cup serving; and buckwheat, which contains 5 g of fiber per 1 cup serving.

Nuts and Legumes

Nuts, seeds and legumes are some of the best sources of fiber for those on a gluten free diet. 1 cup of lentils has 15 g of fiber, 1 cup of garbanzo beans has 14 g of fiber and 1 cup of black or kidney beans has 16 g of fiber. All other beans, including pinto beans, Lima beans, baked beans and navy beans are all loaded with fiber as well and have at least 10 g per 1 cup serving. Peas, which are technically a legume, have about 8 g of fiber per 1 cup serving. Peanuts are another gluten free source of fiber, with 3 g of fiber per 1/4 cup serving. Almonds contain 4 g of fiber per 1/4 cup serving and flax seeds contain 2 g of fiber for every 1 tbsp. Other seeds and nuts that are gluten free sources of fiber include sunflower seeds, walnuts and soy beans.