We've included links to some gluten-free recipes and additional information. Also, feel free to enter the name of an ingredient into the About.com search box. Our guides have posted dozens of recipes for each of these ingredients, some of which are gluten-free or can be easily converted.
Foods that contain fiber are beneficial whether they're eaten raw or cooked. Peeling the vegetables will reduce the amount of fiber they contain.
Data on fiber content of specific foods were obtained from the USDA National Nutrient Database. Visit the database website yourself, and try out the easy-to-use template for figuring out the nutrient properties of food items.
- Artichoke, cooked (10.3 grams)
- Asparagus, cooked (1/2 cup = 1.8 grams)
- Broccoli, frozen, chopped, cooked (1 cup = 5.5 grams)
- Broccoli, raw, chopped (1 cup = 2.4 grams)
- Brussels sprouts, cooked (1/2 cup = 2.0 grams)
- Cabbage, raw (1 cup - 2.2 grams)
- Cabbage, red, raw (1 cup = 1.9 grams)
- Carrots, frozen, cooked(1 cup = 4.8 grams)
- Carrot, raw (1 large carrot = 2.0 grams, 1 medium carrot = 1.7 grams)
- Cauliflower, raw (1 cup = 2.5 grams)
- Cauliflower, cooked (1/2 cup = 1.4 grams)
- Kale, cooked (1 cup = 2.6 grams)
- Potato, baked, flesh and skin (large potato, 6.6 grams; medium potato 3.8 grams)
- Spinach, raw (10-oz package = 6.2 grams)
- Spinach, cooked (1 cup = 4.3 grams)
- Tomatoes, sun-dried (1 cup = 6.6 grams)
Source:
