Fiber Alert!

My largest worry about being an anti-glutite is my fiber intake. Anyone out there have a hard time finding a way to intake enough fiber? I found the following list of good anti-glutite food for us to consume...

 

Highest Fiber Vegetables

Artichokes

~1/2 cup hearts (3oz) = 4.5 g Fiber

 

Avocado

~1 cup sliced (5.1oz) = 9.8 g Fiber

 

Edamame

~1 cup (6.3oz) = 7.6g Fiber

 

Broccoli*

~1/2 cup chopped (2.8oz) = 2.6 g Fiber

 

Brussels sprouts*

~1/2 cup (2.8oz) = 2 g Fiber

 

Cabbage*

~1 cup chopped (3.1oz) = 2 g

 

Fiber Carrot

~1 cup chopped (4.5oz) = 3.6 g Fiber

 

Chick Peas/Garbanzo Beans

~1/4 cup (2.1oz) = 2.6 g Fiber

 

Eggplant

~1/2 sliced (3.8oz) = 2.5 g Fiber

 

Greens --

~Collards 2 cups (2.8oz) = 3 g Fiber

~Turnip greens* 1 cup chopped (5.1oz) = 5 g Fiber

 

Lima beans

~1/2 cup (4.2oz) = 5.8 g Fiber

 

Potato with skin baked

~1 medium (6.1oz) = 3.8 g Fiber

 

Pumpkin, canned

~1/2 cup (4.3oz) = 3.5 g Fiber

 

Peas Green

~1/2 cup (3oz) = 3.5 g Fiber

 

Peppers Bell

~1 cup chopped (5.3oz) = 2.5 g Fiber

 

Rhubarb

~1 cup diced (4.3oz) = 2.2 g Fiber

 

Spinach*

~Raw 1 bunch (5.1oz) = 9.8 g Fiber

~Boiled 1/2 cup (3.2oz) = 2.2 g Fiber

 

Sweet Potatoes (boiled no skin)

~1 medium (5.3oz) = 3.8 g Fiber

* These high-fiber vegetables are also goitrogenic, meaning that they promote thyroid enlargement and can potentially cause or aggravate hypothyroidism. Typically, the risk is highest when these foods are consumed raw, regularly, and in substantial quantity. Cooking eliminates most goitrogenic properties.

 

Highest Fiber Fruits

Apples

~1 medium (4.9oz) = 3.3 g Fiber

 

Bananas

~1 medium (4.2oz) = 3.1 g Fiber

 

Berries --

~Blueberies 1 cup (5.1oz) = 3.5 g Fiber

~Blackberries 1 cup (5.1oz) = 7.6 g Fiber

~Raspberries 1 cup (4.3oz) = 8 g Fiber

 

Cherries

~1 cup, without pits (5.1oz) = 3 g Fiber

 

Dried Fruits --

~Figs 1 cup (5.3oz) = 14.6 g Fiber

~Apricots 1 cup, halves (4.6oz) = 9.5 g Fiber

~Dates 5-6 dates (1.4oz) = 3 g Fiber

 

Guava

~1 medium (4.9oz) = 3.3 g Fiber Kiwi (no skin)

~1 medium (2.7oz) = 2.3 g Fiber

 

Mango (no skin)

~1 fruit (7.3oz) = 3.7 g Fiber Orange

~1 small (3.4oz) = 2.3 g Fiber

 

Papaya

~1 cup (4.9oz) = 2.5 g Fiber

 

Pears

~1 medium (5.9oz) = 5.1 g Fiber