Gluten free diets, commonly used by people who have coeliac disease, contain foods that do not have any wheat derivatives. High fibre diets are very important for proper digestion in the body but it can be a challenge to get enough fibre in the diet when one cannot eat any wheat-based products.
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All fruits are gluten free and there are many fruits that are very good sources of fibre. One medium apple, for example, contains 4g of fibre. Other fruits that are high in fibre include pears, with 6g for a medium sized pear; oranges, which have 4g of fibre; bananas, which contain 3g of fibre; blueberries; which have 4g of fibre per 1 cup serving; and raspberries, which have 8g of fibre per 1 cup serving.
Vegetables, like fruits, are gluten free foods, many of which are high in fibre. Some vegetables with the highest fibre content include artichokes, with 10g of fibre; spinach, which has 4g of fibre per 1 cup serving; sweet potatoes, which have 5g of fibre; broccoli, which has 5g of fibre per 1 cup serving; and carrots, which have 5g of fibre for each 1 cup serving.
A challenge for many people who are on gluten free diets is finding high fibre 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 fibre content are amaranth, which contains 18g of fibre per 1 cup serving; cornmeal, which has 9g of fibre per 1 cup serving; quinoa, which has 5g of fibre per 1 cup serving; and buckwheat, which contains 5g of fibre per 1 cup serving.
Nuts and Legumes
Nuts, seeds and legumes are some of the best sources of fibre for those on a gluten free diet. 1 cup of lentils has 15g of fibre, 1 cup of garbanzo beans has 14g of fibre and 1 cup of black or kidney beans has 16g of fibre. All other beans, including pinto beans, Lima beans, baked beans and navy beans are all loaded with fibre as well and have at least 10g per 1 cup serving. Peas, which are technically a legume, have about 8g of fibre per 1 cup serving. Peanuts are another gluten free source of fibre, with 3g of fibre per 1/4 cup serving. Almonds contain 4g of fibre per 1/4 cup serving and flax seeds contain 2g of fibre for every 1 tbsp. Other seeds and nuts that are gluten free sources of fibre include sunflower seeds, walnuts and soya beans.
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