Gluten-Free Roughage

Approximately 3 million Americans suffer from celiac disease, an autoimmune condition where the intestines cannot properly digest gluten — a protein found in wheat, barley, and rye.

Even intolerances or allergies to gluten products can hinder your body’s ability to process some whole grains, which can affect your fiber intake. Fortunately, there are plenty of gluten–free, fiber–rich options available. Check out how to secure your roughage:

  • Legumes. 1 cup of chickpeas (garbanzo beans) gives you about 10 grams of fiber. 1 cup of kidney beans yields about 11 grams, while 1 cup of pinto beans provides nearly 15 grams. And peas contain almost 9 grams of fiber in a cup.
  • Whole grains. Surprisingly, several whole grains come without the gluten protein but with plenty of fiber. Cooked amaranth carries over 18 grams/cup, while quinoa and oatmeal serve up 5 and 4 grams. You can get roughly 3 grams of fiber/cup from wild rice and 3.5 grams/cup from brown rice.
  • Produce. A single artichoke contains about 10 grams of fiber. 1 cup of sundried tomatoes and 1 large potato share more than a rhyming name; they each boast over 6 grams. Pears, oranges, and apples all contain about 4–5 grams of fiber, depending on size, while a cup of raisins yields over 5 grams.

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