March 26, 2008

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

4 comments:

Karen said...

This is great information! I just found a gluten free pasta that is high in fiber (for a gluten free pasta!). It's called Freesia. It has 5 grams of fiber in the Macaroni and the Spirals pasta. I also found an organic gluten free pasta by bionaturae.com that I'm going to try tomorrow. It doesn't have as much fiber and is made with rice, potato and soy. It says it's "tastes like traditional pasta with no need to rinse!" We shall see. I'll keep you "posted!"

anna said...

I had the same problem when I was diagnosed, after 3 years I discovered the wonders of coconut thanks to a new doctor at our surgery. It's 60% fibre and has really helped me along with my diet :)

Anonymous said...

Thanks for this list. But I can't imagine avocados have that much fiber-- they're the smoothest fruit/veg around!

Lindsy - The practicle cook! said...

Actually, an entire avocado has 289 calories and 11.8 grams of fiber. Guacamole for everyone!

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What is Celiac Disease?

Celiac disease is a disease of the small intestine. The small intestine is a 22 foot long tube that begins at the stomach and ends at the large intestine (colon). The first 1-1/2 feet of the small intestine (the part that is attached to the stomach) is called the duodenum, the middle part is called the jejunum, and the last part (the part that is attached to the colon) is called the ileum. Food empties from the stomach into the small intestine where it is digested and absorbed into the body. While food is being digested and absorbed, it is transported by the small intestine to the colon. What enters the colon is primarily undigested food. In celiac disease, there is an immunological (allergic) reaction within the inner lining of the small intestine to (gluten) that are present in wheat, rye, barley and, to a lesser extent, in oats. The immunological reaction causes inflammation that destroys the lining of the small intestine. This reduces the absorption of dietary nutrients and can lead to symptoms and signs of nutritional, vitamin, and mineral deficiencies.

I found this information at the link below.
http://www.medicinenet.com/celiac_disease/article.htm

BTW I dont claim to be an expert or doctor. This is information I have found or what has worked for me.