Fiber is not absorbed by the body, but provides the bulk or roughage which is passed through, allowing the bowels to function normally. The good news for anyone following a wheat-free diet is that finding suitable high-fiber foods is not as difficult as you may think. Other plant-based foods have plenty of fiber.
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Beans are an excellent source of fiber if you are avoiding wheat. According to the U.S. Department of Agriculture, navy beans contain 9.5g of fiber per 1/2 cup, kidney beans come in at 8.2g and black beans at 7.5g. Choose your favorite type of bean and add it to salads, soups, stews and casseroles for a filling, wheat-free fiber boost.
Peas and Lentils
Peas and lentils are an alternative to beans. Follow the soaking and cooking instructions on the packet and add them to soups and stews to provide extra bulk. The USDA states that split peas contain 8.1g of fiber per 1/2 cup, while lentils contain 7.8g. Chickpeas are also high in fiber--try snacking on wheat-free bread or crackers spread with hummus for a quick boost.
Berries are the most fiber-rich type of fruit due to the seeds inside them. Raspberries contain 4.0g of fiber per 1/2 cup, according to the USDA. Try summer fruit salads, strawberries and cream or stewed blackberry and apple with custard for puddings to boost your fiber intake. For high-fiber, wheat-free snacks try apples, pears, bananas, oranges or any type of dried fruit. Leave the skin on apples and pears, as this is where the fiber is.
Potatoes and sweet potatoes can provide a high-fiber base to a wheat-free main meal. Leaving the skin on and baking a medium potato will provide you with 3.8g of fiber, according to the USDA, while the sweet potato version provides 4.8g. Green beans, spinach, brussels sprouts, cabbage, mushrooms and sweet corn can all be served as high-fiber vegetable accompaniments to a main meal.
Wheat is an ingredient in the majority of mainstream breads, cakes and biscuits, but there are other grains that are high in fiber and are safe to eat. Rye is a good alternative to wheat. Rye bread and crackers are the most widely available rye products and they are packed with fiber. The USDA says two crackers will provide you with 5.0g of fiber. Other grains to look out for include oats, barley and brown rice.