How to get enough fiber if you are gluten free?

December 4, 2025 •

2 min read

According to research, many individuals following a gluten-free diet consume less fiber than recommended, increasing their risk for digestive issues and nutritional deficiencies. Learning how to get enough fiber if you are gluten free is vital for maintaining good digestive and overall health.

Quick Summary

To ensure adequate fiber while gluten-free, prioritize naturally high-fiber foods like legumes, seeds, nuts, and specific whole grains. Incorporating a variety of soluble and insoluble fiber sources is key to a balanced diet and healthy digestion.

Key Points

Diverse Food Sources: Do not rely on processed GF products. Instead, build your diet around naturally high-fiber, gluten-free whole foods like legumes, vegetables, and ancient grains.
Mix Soluble and Insoluble Fiber: Ensure you get a mix of both fiber types. Soluble fiber (found in beans, fruits) helps lower cholesterol, while insoluble (in whole grains, vegetables) promotes regularity.
Start Slowly and Hydrate: Gradually increase your fiber intake to avoid bloating and gas. Drink plenty of water throughout the day to help the fiber function effectively.
Utilize High-Fiber Grains and Flours: Incorporate whole grains like quinoa, amaranth, and teff, and use high-fiber flours like almond or chickpea flour in your baking and cooking.
Consider Supplements Carefully: If needed, choose certified gluten-free fiber supplements like psyllium husk, but always increase dosage slowly and consult a healthcare professional.

The Hidden Fiber Challenge in a Gluten-Free Diet

Eliminating gluten often means removing traditional fiber sources like whole wheat. Many gluten-free alternatives use refined flours low in fiber, potentially leading to digestive issues and nutrient deficiencies. For those with celiac disease, this is particularly important. Focusing on naturally high-fiber, gluten-free whole foods is key.

Naturally High-Fiber Gluten-Free Food Sources

Incorporating a variety of these foods is crucial for a high-fiber gluten-free diet:

Legumes and Beans

Lentils (approx. 16g/cup cooked)
Black Beans (approx. 15g/cup cooked)
Chickpeas (12g/cup)
Peas (approx. 14g/cup frozen)

Gluten-Free Whole Grains

Beyond refined options, several whole grains offer excellent fiber:

Sorghum (12g/cup cooked)
Buckwheat (approx. 17g/cup cooked)
Quinoa (10g/cup cooked)
Amaranth (18g/cup)
Teff (approx. 11g/cup)
Brown and Wild Rice (3.5-9g/cup)
Certified Gluten-Free Oats (soluble fiber source)

Fruits and Vegetables

Aim for a diverse range, enjoying at least five servings daily. Fiber is often concentrated in the skin.

Berries (Raspberries, Blackberries ~8g/cup)
Avocado (up to 9g/half)
Pears and Apples (with skin)
Brussels Sprouts and Broccoli
Sweet Potatoes (with skin)

Nuts and Seeds

Easy additions to boost fiber:

Ground Flaxseed (3g/tablespoon)
Chia Seeds (approx. 4g/tablespoon)
Almonds (3.5g/ounce)

Soluble vs. Insoluble Fiber: A Comparison

Understanding the two main types helps optimize intake:


Feature	Soluble Fiber	Insoluble Fiber
Function	Forms a gel, slows digestion, lowers cholesterol and blood sugar.	Adds bulk, aids passage through digestive system.
Main Benefit	Heart health, blood sugar control, satiety.	Prevents constipation, promotes regularity.
GF Food Sources	Legumes, certified GF oats, nuts, seeds, apples, citrus fruits.	Vegetables, whole grains (quinoa, brown rice), fruit skins, nuts, seeds.

Meal Planning and Fiber Incorporation Strategies

Small changes can significantly increase fiber intake:

Breakfast: GF oats with seeds and berries. Smoothies with ground flaxseed.
Lunch: Add quinoa, lentils, or chickpeas to salads. Include diverse vegetables.
Dinner: Use brown rice or pulse-based pasta. Add roasted vegetables or beans.
Snacks: Choose nuts, seeds, dried fruits, or popcorn.
Baking: Use high-fiber flours like almond or chickpea. Add ground flaxseed or psyllium husk.

Addressing Digestive Discomfort

Introduce fiber gradually to avoid gas or bloating. Stay well-hydrated, as fiber needs water to function properly.

Supplementation for Fiber Support

If dietary intake is insufficient, certified gluten-free supplements can help. Psyllium husk is a common choice. Always consult a healthcare professional, especially a registered dietitian, before adding supplements. For celiac information, visit the Gluten Intolerance Group website.

Conclusion

Achieving adequate fiber while gluten-free is achievable and essential for health. Prioritizing diverse whole foods, understanding fiber types, gradual increases, and proper hydration are key strategies. Consulting professionals and considering certified GF supplements when needed can further support your goals.

Frequently Asked Questions

While individual needs can vary, adults should generally aim for 25 to 38 grams of fiber per day. It is important to increase your fiber intake gradually to avoid digestive upset.

Good snack options include a handful of nuts or seeds, a piece of whole fruit with its skin, popcorn, or raw vegetables with hummus or a bean dip. Adding dried fruits, nuts, or seeds to yogurt can also provide a quick fiber boost.

Drinking plenty of water is essential when increasing fiber. Fiber absorbs water as it moves through your digestive system; without enough fluids, it can lead to constipation. Aim for eight 8-ounce glasses of water per day.

Yes, flours made from whole grains and legumes, such as almond flour, chickpea flour, and teff flour, can be used in baking. Adding ground flaxseed or psyllium husk can also improve the texture of baked goods.

Many fiber supplements, such as psyllium husk, are naturally gluten-free. It is crucial to choose certified gluten-free products to avoid cross-contamination and to consult with a healthcare provider before starting a new supplement.

Many processed gluten-free baked goods and snacks are made with refined starches like white rice flour and tapioca starch, which are low in fiber. These products lack the high-fiber whole grains found in traditional versions.

A high-fiber diet can normalize bowel movements, promote a healthy gut microbiome, lower cholesterol, help control blood sugar levels, and aid in weight management by increasing satiety.