Dietary fiber is a complex carbohydrate found in the portions of grains, fruit and vegetables that your body can't absorb or digest. When you eat one of these plant foods, your gastrointestinal tract absorbs sugar, vitamins, minerals and other essential nutrients. However, the fibrous cell walls of the plant remain in your intestines to perform other functions. Gluten refers to a group of storage proteins found in wheat, barley and rye. Meat, poultry, fish and dairy products do not contain fiber. Many high-fiber foods are also naturally gluten-free.
Fruits
All fruits are gluten-free in their natural form. Continuum Health Partners lists dried fruits, such as figs, apricots and dates, among the top 20 high-fiber foods. Fruits with edible seeds and/or skins are rich in fiber, including raspberries, blackberries, strawberries, plums, pears and apples. Cherries, bananas and coconuts are also high in dietary fiber. While fresh, frozen and canned fruits are gluten-free, watch out for fruit products that have gluten added during the manufacturing process. Granola may contain fiber-rich dried fruit, but typically includes wheat products and other sources of gluten.
Vegetables
Vegetables are also gluten-free in their natural form, and most frozen and canned vegetable products remain gluten-free. Some of the best choices in terms of fiber content are sweet corn, sweet potatoes, potatoes, carrots and legumes, such as dried beans, peas and lentils. Dark green leafy vegetables pack plenty of fiber, as do cruciferous vegetables, such as Brussels sprouts, cabbage, broccoli and cauliflower. Vegetable products with creamy or cheese sauces may contain gluten, tempura vegetables are breaded in wheat flour that has gluten and vegetable soup often has barley or stabilizers that contain gluten.
Grains
Whole grains offer plenty of heart-healthy fiber, but many are made with wheat, rye or barley. However, you can safely obtain healthy fiber from gluten-free grains and flours, such as amaranth, brown or white rice, corn, arrowroot, tapioca, almond flour, coconut flour, dasheen flour, flaxseed, maize, quinoa or hominy. Read the Nutrition Facts label carefully or contact the manufacturer directly when purchasing a new brand to ensure it hasn't been contaminated with wheat or other gluten-laden grains.
Warnings
If you have an autoimmune disorder known as celiac disease, even a small amount of gluten can trigger an attack that damages your small intestines. When you bring your gluten-free products home, store them in a separate location from gluten-laden foods and ingredients. Clean your cooking surfaces, pans, utensils and serving dishes carefully before preparing gluten-free recipes to avoid contamination. Read the label carefully on any condiments you add, since many sauces, gravies, seasonings and preservatives contain gluten.
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