Some people have trouble digesting gluten, a protein found in some grains. Celiac disease, an auto-immune condition in which the body can't digest gluten, can cause diarrhea, vomiting, anemia and malnutrition. Many high fiber foods, such as oatmeal and whole wheat, contain gluten. Eliminating these sources of fiber from the diet can make it more difficult for people on gluten-free diets to get enough fiber in their diets. According to Ohio State University Extension, you should aim for 14 grams of fiber for every 1,000 calories you consume.
Beans
Beans and other legumes provide fiber and protein, with no fat and no gluten. Choose dried or canned beans including chickpeas, pinto beans, black beans, lentils, kidney beans, split peas or others. According to Harvard University Health Systems, black beans have 6.1 grams fiber in a 1/2-cup serving, while light red kidney beans pack 7.9 grams fiber per 1/2 cup.
Brown Rice
Brown rice still has the outer bran layer intact. The bran makes brown rice a good source of fiber, with 2 grams of fiber per 1/2 cup. It you're trying to avoid gluten, look for brown rice pasta, cereals and breads. Brown rice takes longer to cook than white rice. Alice Henneman, a registered dietitian with University of Nebraska-Lincoln Extension, recommends refrigerating uncooked brown rice if you plan to store it for longer than six months.
Fruits
Fruits such as strawberries, apples and pears are gluten free and offer up plenty of fiber. Harvard University Health Systems reports that one apple with skin contains 2.8 grams fiber, a cup of raspberries 3.3 grams, and 7 dried apricot halves 2 grams. To optimize fiber, Colorado State University recommends you eat fruits with peels when possible.
Vegetables
Vegetables are a good source of gluten-free fiber. One-half cup of cooked broccoli offers 2.8 grams fiber, while ½ cup of green peas provides 4.3 grams. Turnips, potatoes, carrots and brussels sprouts are other good choices. Eat potatoes with the peelings for more fiber.
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