Since we are focusing on fiber, it is worth noting that gluten-free diets tend to be low in fiber (Taetzsch 2018), and thus extra effort should be made to help incorporate more fiber into a gluten-free diet.
What foods are gluten-free but good sources of fiber? There are lots of choices, including the following:
- Avocados have about 14 grams per whole one (celiac.com), and yes—I for one can eat a whole one.
- Beans range from 11–17 grams per cup, and they are also very good sources of protein.
- Nuts can have 4–12 grams per ounce!
- Figs have 16 grams of fiber per cup.
- Passion fruit was a surprise to me—it reportedly has 24.5 grams of fiber per cup (celiac.com). Wow!