Top 5 High Fiber Gluten Free Foods

Are You Getting Enough Fiber?

Fiber. It’s not the glamour nutrient like protein or healthy fats. It’s not the most talked about topic among nutrition enthusiasts (or so it seems). Fiber is a crucial nutrient your body needs to help prevent chronic illnesses and achieve optimal health. 55 days gluten free and a nutrient that has stayed on my mind is fiber. Am I getting enough? Before changing to a gluten free diet my primary source of fiber was whole wheat and other grains or so I thought. As it turns out,

…fruits, vegetables, nuts and seeds were my main sources of fiber.

Some of the benefits of including fiber in your diet include normalizes bowel movements, lowers cholesterol, helps control blood sugar levels, heart health, deters Type 2 Diabetes,  and aids in achieving health weight.


  • Chickpea/garbanzo beans, canned, 1 cup 10.6 g
  • Kidney beans, boiled, 1 cup 11.3 g
  • Lentils, boiled, 1 cup 15.6 g
  • Peanuts, dry roasted, 1 cup 11.6 g
  • Peanut butter, smooth, 2 tablespoons 1.9 g
  • Peas, green, frozen, cooked, 1 cup 8.8 g
  • Pinto beans, boiled, 1 cup 14.5 g
  • Refried beans, canned, 1 cup 13.4 g

Nuts & Seeds

  • Almonds,  whole raw, 1 c 17.4 g
  • Flax seed, whole, 1 tablespoon 2.8 g
  • Flax seed, ground, 1 tablespoon 1.9 g
  • Soy nuts, dry roasted,  1 cup, 13.9 g
  • Sunflower seeds, dry roasted, 1 cup 14.2 g
  • Chia seeds, 1 oz 10 g

Whole Grains

  • Amaranth, cooked, 1 cup 18.1 g
  • Amaranth flakes,  1 cup 3.6 g
  • Brown rice,  medium grain, cooked, 1 cup 3.5 g
  • Buckwheat, cooked,  1 cup 4.5 g
  • Corn, sweet, yellow, canned, whole kernel, 1 cup 3.1 g
  • Corn meal, yellow, whole grain, 1 cup 8.9 g
  • Millet, cooked 1 cup 2.3 g
  • Oatmeal, guten free, cooked, 1 cup 4 g
  • Popcorn, plain, air-popped, 1 cup 1.2 g
  • Quinoa, cooked, 1 cup 5.2 g
  • Wild rice, cooked, 1 cup 3.0 g


  • Artichoke, cooked, 10.3 g
  • Asparagus, cooked, 1/2 cup 1.8 g
  • Broccoli, raw, chopped, 1 cup 2.4 g
  • Broccoli, frozen, chopped, cooked, 1 cup 5.5 g
  • Brussel sprouts, cooked, 1/2 cup 2 g
  • Butternut squash, baked, 1 cup 7 g
  • Cabbage, raw, 1 cup 2.2 g
  • Red cabbage, raw, 1 cup 1.9 g
  • Carrots, frozen, cooked, 1 cup 4.8 g
  • Carrot, raw, large 2.0g, medium 1.7 g
  • Cauliflower, raw, 1 cup 2.5 g
  • Cauliflower, cooked, 1/2 cup 1.4 g
  • Kale, cooked, 1 cup 2.6 g
  • Potato, baked, flesh and skin, large 6.6 g, medium 3.8 g
  • Spinach, raw, 10 oz package, 6.2 g
  • Spinach, cooked, 1 cup 4.3 g
  • Squash, acorn,  cooked, 1 cup 9 g
  • Squash, butternut, baked,  1 cup 7 g


  • Apples, raw, with skin, 1 3-inch apple 4.4 g; 1- 3.25 inch apple 5.4 g
  • Avocado, 1/2 9 g
  • Bananas, 7-8 inches long 3.1 g, 8-9 inches long 3.5 g
  • Blueberries, raw, 1 cup 3.6 g
  • Figs, dried, 1/2 cup 8 g
  • Oranges, raw, 1 cup of sections 4.3 g
  • Pears, 1 medium 4.3 g
  • Prunes, pitted, 1 cup 12.4 g
  • Raisins, seedless, 1 cup, not packed, 5.4 g
  • Raspberries, raw, 1 cup 8 g
  • Strawberries, raw, 1 cup strawberry halves 3.9 g

According to the Harvard School of Public Health,

most Americans get only 15 grams of dietary fiber a day.

According to the Institute of Medicine daily fiber recommendations for adults:

Source: USDA National Nutrient Data Base, Mayo Clinic, Institute of Medicine

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About Jill Conyers

My name is Jill, welcome to my blog! Jill Conyers | Fitness, Health and Happiness follows my life and my passion for family, fitness, nutrition and healthy living. I love being outdoors, conversations with my kids, run dates with my husband and creating in the kitchen.

Posted under Link-Up, Menu Planning, Motivation, Nutrition, Top 5

32 comments on “Top 5 High Fiber Gluten Free Foods

  1. What a great list! Totally pin worthy!

    I get lots of fiber in my diet based on the list you provided. My problem is protein, which is not good based on my exercise and running. My nut allergy has grown worse over the years and recently, I had to eliminate nuts from my diet all together. By doing that, my cholesterol shot back up! 😛 I can’t win! lol

    I bought a bunch of seeds yesterday and I’m going to try adding chia and sunflower seeds to my meals and snacks to see if that help with my appetite and lowering my cholesterol. If anything, it will help with my fiber consumption, right? 😉

  2. This list is a great resource Jill. Now no one has an excuse not to get enough fiber! I get my fair share because I know how important it is, but also as a lot of the high fiber foods are high in other things too, so I make sure to get them in my diet to get the most out of my running. It is crazy how little most people get! Thanks for doing your part to encourage others :)

  3. I don’t have any problem at all getting way more than the minimum recommended amount of fiber on my largely gluten-free diet– like you say, it’s the fruits, vegetables, nuts and seeds that give you all the fiber you could need.

  4. I don’t know how much fiber I ingest, but I’m certain that it should be enough because I use many of the fruits/vegetables/legumes.whole grains that you mentioned!! Good post to remind the importance of fiber intake!

  5. This is a very helpful guide towards proper nutrition. I will personally add this to my list. I never knew almonds could have very high percentage in fiber. I love almonds. I eat it as snacks. Pineapple didn’t make it to the least but it too has a sufficient amount of dietary fiber and among other things it helps aid in digestion that is why I love it so.

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