High fiber gluten free foods

Fiber is highly essential for your health. Unfortunately, most people do not consume enough. Fiber helps improve digestive health, reduce the risk of obesity, type 2 diabetes, high blood pressure, heart disease, stroke, and certain cancers. With all of these benefits, be sure to add some high fiber gluten free foods to your diet!

The standard American diet is low in fiber, providing less than 10 grams of fiber per day. This is due to a diet high in processed foods, especially those made primarily from refined white flour and sugar.

The USDA recommends a daily intake of about 14 grams of fiber per 1000 calories. This translates to 38 grams of fiber for men and 24 grams for women.

To ensure you get the needed amount, your diet must be rich in high-fiber foods.

Today we’ll be discussing the best high fiber foods to consume to improve your health and wellbeing.

How Much Fiber Per Day?

Best Fiber Foods for Constipation

What is fiber?

Fiber is a type of carbohydrate found in plants that the body cannot digest. Due to this fact, fiber offers many benefits to the body.

Fiber is readily available in whole plant foods, including fruits, legumes, vegetables, whole grains, nuts, and seeds.

Types of fiber:

There are two types of fiber, namely soluble and insoluble fiber.

Soluble fiber is found in plant foods like beans and other legumes, oats, barley, and some vegetables and fruits. It dissolves in water to form a gel-like substance that expands, helping slow down digestion.

Insoluble fiber is found in nuts, seeds, beans, wheat bran, potatoes, whole wheat flour, and some vegetables and fruits. It does not dissolve in water. This helps add bulk, soften stools, and prevents constipation. The insoluble fiber also absorbs water and helps solidify stool in case of watery diarrhea.

Other benefits of dietary fiber include:

1.   Maintains a healthy weight

Unlike other carbs that provide 4 calories per gram, eating 25 grams of fiber will cut 100 calories from your diet since dietary fiber is not absorbed. This may help cut down on your calorie intake, helping with weight loss and maintaining healthy body weight.

In addition, fiber slows the process of digestion, keeping you full longer. This will again cut down your calorie consumption and promote weight loss.

The Best Diet for Weight Loss

2.   Enhances blood glucose control

Fiber slows the release and absorption of sugar, preventing blood glucose spikes experienced after consuming processed carbohydrates.

This is very beneficial, especially in individuals with diabetes.

3.   Reduces cholesterol

Fiber aids cholesterol reduction by attaching to fats and cholesterol molecules which are then excreted with stools instead of being absorbed into the blood.

For the body to produce bile salts, it needs cholesterol. However, fiber lowers the reabsorption of these bile salts triggering the body to produce more bile salts and thus cholesterol expenditure.

How to Lower Cholesterol Naturally?

High fiber foods to include in your diet

1.   Chia seeds

One of the best sources of fiber is chia seeds, with about 5 grams per tablespoon.

Chia seeds can be added to smoothies and a variety of foods like oatmeal and baked goods.

Health Benefits of Chia Seeds

Mango Chia Pudding

Coconut Chia Salad Dressing

2.   Avocado

Avocado is an incredible fruit high in beneficial fats and low in carbohydrates.

A cup of raw avocado offers about 10 grams of fiber or 6.7 grams of fiber per 100 grams.

In addition, avocado provides other vital nutrients, including vitamin B, C, and E, magnesium, and potassium, among other benefits.

You can enjoy avocado on toast, in salads, guacamole, and as a substitute for mayo.

Are Avocados Good For You?

My Best Avocado Recipes

How to Cut an Avocado?

3.   Oats

Oats are a healthy whole grain food rich in antioxidants, minerals, and vitamins.

They are also high in protein compared to other grains

Oats are high in beta-glucan, a type of soluble fiber known to lower bad cholesterol.

A cup of raw oats contains 16.5 grams of fiber or 10.1 grams of fiber in every 100 grams of oats.

The most common way to consume oats is through oatmeal. You can also enjoy them with warm milk and fresh fruits.

Health Benefits of Oatmeal

Crockpot Oatmeal

Banana Oatmeal Pancakes

4.   Artichoke

Artichokes are antioxidant-rich foods that are also a great source of dietary fiber.

1 raw globe contains 6.9 grams, while 100 grams of artichoke contains 5.4 grams of fiber.

Artichokes can be served with a dip or mayonnaise.

Quinoa Salad with Artichokes

Spinach Artichoke Dip

5.   Raspberries

Raspberries are popular juicy, sweet, and nutritious berries with a rich color.

They are an excellent source of antioxidants, vitamins, and minerals.

They are also high in fiber, with a cup containing 8 grams of fiber or 6.5 grams of fiber in every 100 grams of raspberries.

Raspberry Lemonade

6.   Lentils

Lentils are nutritious legumes that are high in both soluble and insoluble fiber.

They are also a good source of iron, folate, potassium, and protein.

A cup of cooked lentils can offer up to 13.1 grams of fiber or 7.3 grams of fiber per 100 grams of lentils.

Lentils can be enjoyed in soups, salads, in curry recipes, in casseroles, or fillings such as meatless burritos or stuffed capsicum.

My Best Vegan Lentil Recipes

How to Cook Red Lentils?

7.   Chickpeas

Also known as garbanzo beans, chickpeas are well known for hummus, a type of spread or dip made from mashed chickpeas blended with lemon juice and garlic.

They are generally high in folate, iron, copper, phosphorus, potassium, selenium, magnesium, and fiber.

A cup of cooked chickpeas contains 12.5 grams of fiber or 7.6 grams of fiber per 100 grams of chickpeas.

Some delicious ways to eat chickpeas include, in salads, veggies, stuffing them in sandwiches, or adding them to curry.

How to Cook Chickpeas?

My Favorite Chickpea Recipes

8.   Kidney beans

Like other legumes, kidney beans are rich in various vitamins and minerals, including iron, folate, potassium, magnesium, copper, and vitamin K1.

They are also a great source of fiber, with a cup of cooked kidney beans offering 12.2 grams, or 6.8 grams of fiber in every 100 grams of kidney beans.

Kidney beans are great for soups, hot or cold salads, pasta, stew, or as a side dish.

Jamaican Rice and Peas

Kidney Bean Curry

9.   Almonds

Almonds are nuts high in magnesium, manganese, vitamin E, healthy fats, and protein.

3 tablespoons of almonds contain 4 grams of fiber, while 100 grams of almonds contain 13.3 grams of fiber.

Enjoy your almonds raw or add them to savory dishes or salads.

Health Benefits of Almonds

Vanilla Almond Milk

How to Make Almond Flour?

10.   Popcorn

If you want to increase your fiber intake while snacking, go for air-popped popcorn. Avoid those containing butter or too much oil as these are not healthy.

Also, the soluble fiber in popcorn may cause bloating, flatulence, and distension. So if you are likely to experience these symptoms go for other alternatives such as oats, psyllium, citrus fruits or apples.

A cup of air popped popcorn contains 1.15 grams of fiber, or 14.4 grams of fiber per 100 grams of popcorn.

Vegan Popcorn

11.   Split peas

Split beans are obtained by drying, peeling, and splitting the pea.

They are high in fiber with a cup of cooked split beans containing 16.3 grams of fiber, or 8.3 grams of fiber per 100 grams of split peas.

They can be made into soups or added to salads or in grain bowls.

Vegan Split Pea Soup

Instant Pot Split Pea Soup

Yellow Split Pea Fritters

12.   Brussels sprouts

Brussels sprout is a member of the cabbage family, and it’s closely related to cauliflower, kale, and mustard greens.

They are rich in vitamin K, vitamin C, antioxidants, potassium, vitamin A, and folate.

A cup of raw Brussels sprouts contains 3.3 grams of fiber, while 100 grams of Brussels sprouts can offer up to 3.7 grams of fiber.

You can enjoy them steamed or roasted and seasoned with pepper, salt, and olive oil.

In conclusion, fiber is an essential nutrient that can help improve constipation and general digestive health, improve blood glucose regulation, promote weight loss, and maintain a healthy heart.

However, it’s the least consumed in both men and women.

Incorporating these foods into your daily diet will ensure you meet your daily fiber requirements, hence improving your overall health.

Air Fryer Brussels Sprouts

My Best Brussels Sprouts Recipes

How to Freeze Brussels Sprouts?

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