5 Sources of Gluten-Free Fiber

The good news is that whole grains containing gluten are not the only source of fiber. Here are five excellent gluten-free options to consider.

1. Gluten-Free Grains

You don’t have to eliminate whole grains from your diet just because you’re gluten-free. Here are some gluten-free grain options:

• Amaranth
• Buckwheat (not related to wheat)
• Corn
• Millet
• Oats (ensure they are labeled gluten-free)
• Rice
• Sorghum
• Teff

A notable choice is quinoa, which contains 5 grams of fiber per 1-cup serving, along with essential nutrients like magnesium, vitamin B1, and folate. Quinoa is also a complete protein.

2. Cruciferous Vegetables

Cruciferous vegetables are rich in both soluble and insoluble fiber, which can support gut health. Depending on the type and preparation, these veggies can provide between 2 and 6 grams of fiber per serving. Examples include:

• Broccoli
• Cauliflower
• Brussels sprouts

Cooking these vegetables can alter their fiber content, increasing soluble fiber while decreasing insoluble fiber.

3. Legumes

Legumes, including beans and lentils, are fiber powerhouses. A half-cup of cooked beans can yield between 6 and 8 grams of fiber. For example:

• Navy beans: 9.5 grams
• Lentils: 7.8 grams
• Black beans: 7.5 grams

Combining legumes with grains, nuts, or seeds can provide a complete protein profile.

4. Fruits

Fruits are another excellent source of gluten-free fiber, offering various fiber contents:

• Raspberries: 8 grams per cup
• Pears (with skin): 5.5 grams
• Strawberries: 3 grams per cup

Whole fruits are the best choice for fiber intake, as fruit juices often contain minimal fiber.

5. Drupes

Drupes are fruits with a pit at their center. Examples include:

• Almonds
• Walnuts
• Nectarines
• Avocados
• Peaches
• Mangoes
• Cherries
• Oranges
• Plums

Almonds, for example, contain 3 grams of fiber per ounce and offer additional health benefits, including healthy fats that can help lower cholesterol levels.

These five sources can help you maintain a balanced, fiber-rich diet while avoiding gluten.