Gluten Free Fiber
Legumes
* Chickpeas/garbanzo beans, canned (1 cup=10.6 grams)
* Kidney beans, boiled (1 cup = 11.3 grams)
* Lentils, boiled (1 cup = 15.6 grams)
* Peas, green, frozen, cooked (1 cup = 8.8 grams) [br
* Pinto beans, boiled (1 cup = 14.5 grams)
* Refried beans, canned (1 cup = 13.4 grams)
Nuts & Seeds
* Almonds, whole raw (1 cup = 17.4 grams)
* Flax seeds, whole (1 tablespoon = 2.8 grams)
* Flax seeds, ground (1 tablespoon = 1.9 grams)
* Peanuts, dry roasted (1 cup = 11.7 g)
* Peanut butter, smooth style (2 tablespoons = 1.9 grams)
* Soybeans, cooked (1 cup =7.6 grams)
* Soy nuts, dry roasted (1 cup = 13.9 grams)
* Sunflower seed kernels, dry roasted (1 cup = 14.2 grams)
Whole Grains
* Amaranth, cooked (1 cup = 18.1 grams)
* Amaranth flakes (1 cup = 3.6 grams)
* Brown Rice, medium grain, cooked (1 cup = 3.5 grams)
* Buckwheat, roasted groats, cooked (1 cup = 4.5 grams)
* Cereal, whole grain hot or cold cereal
* Corn, sweet, yellow, canned, whole kernel (1 cup =3.1 grams)
* Corn, frozen, kernels on cob (1 ear = 1.8 grams)
* Cornmeal, yellow, whole grain (1 cup = 8.9 grams)
* Millet, cooked (1 cup = 2.3 grams)
* Oatmeal, gluten-free, cooked (1 cup = 4 grams)
* Popcorn, plain, air-popped (1 cup = 1.2 grams)
* Quinoa, cooked (1 cup = 5.2 grams)
* Sorghum flour, white, whole grain (1 cup = 12.1 grams)
* Wild Rice, cooked (1 cup = 3.0 grams)
Fruit
Foods that contain fiber are beneficial whether they're eaten raw or cooked.
Peeling the fruit will reduce the amount of fiber it contains.
* Apples, raw, with skin (1 3-inch apple, 4.4 grams; 1 3.25 inch apple, 5.4 grams)
* Bananas, (1 medium, 7-8 inches long = 3.1 grams; 1 large, 8-9 inches long = 3.5 grams)
* Blueberries, raw (1 cup = 3.6 grams)
* Oranges, raw (1 cup of sections = 4.3 grams)
* Pears (1 medium, 4.3 grams)
* Prunes, pitted (1 cup = 12.4 grams)
* Raisins, seedless (1 cup, not packed = 5.4 grams)
* Raspberries, raw (1 cup = 8 grams)
* Strawberries, raw (1 cup of strawberry halves = 3.0 grams)
Vegetables
Foods that contain fiber are beneficial whether they're eaten raw or cooked.
Peeling the vegetables will reduce the amount of fiber it contains.
* Artichoke, cooked (10.3 grams)
* Asparagus, cooked (1/2 cup = 1.8 grams)
* Broccoli, frozen, chopped, cooked (1 cup = 5.5 grams)
* Broccoli, raw, chopped (1 cup = 2.4 grams)
* Brussels sprouts, cooked (1/2 cup = 2.0 grams)
* Cabbage, raw (1 cup - 2.2 grams)
* Cabbage, red, raw (1 cup = 1.9 grams)
* Carrots, frozen, cooked(1 cup = 4.8 grams)
* Carrot, raw (1 large carrot = 2.0 grams, 1 medium carrot = 1.7 grams)
* Cauliflower, raw (1 cup = 2.5 grams)
* Cauliflower, cooked (1/2 cup = 1.4 grams)
* Kale, cooked (1 cup = 2.6 grams)
* Potato, baked, flesh and skin (large potato, 6.6 grams; medium potato 3.8 grams)
* Spinach, raw (10-oz package = 6.2 grams)
* Spinach, cooked (1 cup = 4.3 grams)
* Tomatoes, sun-dried (1 cup = 6.6 grams)
Call me, Debbie Allen, Your On-line Nutritionist at: 800-769-7923 to learn more
|
