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Denver Nutrition, LLC
Transformation Through Nutrition
with Nutrition Therapy



Debbie Allen, MNT, CNHP
Master Nutrition Therapist
303-782-4842

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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




Good health begins with taking responsibility for our own body.
Contact Me Now to Begin Your Transformation.


If you have questions, need more information or would like to schedule
a FREE 30 minute phone consult: Call Debbie Allen, MNT at 303-782-4842.






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