How to get fiber if you have celiac? A complete nutritional guide

November 2, 2025 •

4 min read

Individuals with celiac disease often consume significantly less fiber than the recommended daily amount, as many processed gluten-free products are low in this essential nutrient. This deficit can impact digestive health, but knowing how to get fiber if you have celiac through naturally gluten-free sources can help you bridge the nutritional gap.

Quick Summary

This guide outlines the best high-fiber, naturally gluten-free foods, including whole grains, legumes, fruits, vegetables, nuts, and seeds. It also explains the two types of fiber and offers practical tips for increasing daily intake safely, along with options for supplements. An overview of how to prevent cross-contamination is also provided.

Key Points

Embrace Naturally Gluten-Free Foods: Prioritize fruits, vegetables, legumes, nuts, and seeds, as these are excellent, naturally gluten-free sources of both soluble and insoluble fiber.
Choose Certified Gluten-Free Whole Grains: Replace refined starches with fiber-rich gluten-free whole grains like quinoa, buckwheat, amaranth, and certified gluten-free oats to increase your daily fiber intake.
Increase Intake Gradually: Introduce more fiber into your diet slowly to minimize digestive discomfort such as bloating or gas, and be sure to increase your fluid intake alongside it.
Read All Labels Carefully: Always check food labels for a certified gluten-free seal, as many naturally gluten-free foods can be processed in facilities that handle gluten, leading to cross-contamination.
Consider Supplements with Professional Guidance: If dietary changes are not enough, discuss gluten-free fiber supplements like psyllium husk or inulin with a dietitian or doctor to find the right option.
Cook with High-Fiber Gluten-Free Flours: Use flours like Indian ricegrass, flaxseed meal, and chickpea flour for baking to add a significant fiber boost to your homemade goods.

Understanding the Need for Fiber on a Gluten-Free Diet

Following a strict gluten-free diet is essential for those with celiac disease, but it can inadvertently lead to a lower intake of dietary fiber. Many commercially available gluten-free products rely on refined grains and starches, which lack the fiber found in their whole-grain counterparts. Fiber is crucial for digestive health, helping to regulate bowel movements and prevent issues like constipation that are common for people with celiac disease, both before and after diagnosis. It also plays a vital role in regulating blood sugar, managing cholesterol, and supporting a healthy gut microbiome. Fortunately, there are many delicious and naturally gluten-free foods that can help you meet your daily fiber goals.

The Two Types of Fiber

To effectively increase your fiber intake, it's helpful to understand the two main types:

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the gut. It helps regulate blood sugar, lowers cholesterol, and can help bulk up stool to prevent diarrhea. Good sources include fruits, legumes, and seeds.
Insoluble Fiber: This fiber adds bulk to stool and promotes the movement of material through your digestive system, which helps prevent constipation. Excellent sources include vegetables, whole gluten-free grains, and nuts.

Most fiber-rich foods contain a mix of both types, so a varied diet is the best approach.

High-Fiber Gluten-Free Foods

Building a high-fiber gluten-free diet is all about focusing on naturally safe, unprocessed foods. Here are some of the best fiber sources to include:

Legumes: A half-cup serving of cooked legumes can provide a substantial fiber boost. Examples include lentils (approx. 8g per half-cup), black beans (approx. 7.5g per half-cup), and chickpeas (approx. 6g per half-cup). Add them to soups, salads, and stews.
Gluten-Free Whole Grains: Opt for certified gluten-free whole grains over refined rice and corn products. Excellent options include quinoa, buckwheat, amaranth, teff, millet, and brown or wild rice. Gluten-free oats, if tolerated, are another great source, but must be certified to avoid cross-contamination.
Fruits: Many fruits are packed with fiber, especially when you eat the skin. Top picks include raspberries, blackberries, pears, apples, and avocados. Dried fruits like figs and apricots are also good options for snacking.
Vegetables: Load up on vegetables like Brussels sprouts, broccoli, artichokes, and sweet potatoes (with the skin on). Leafy greens like spinach are also good sources of insoluble fiber.
Nuts and Seeds: Chia seeds, ground flaxseed, almonds, and pistachios are high in fiber and can be easily added to yogurt, smoothies, and salads. A single ounce of chia seeds can provide nearly 10 grams of fiber.

Incorporating Fiber into Your Daily Meals

Making high-fiber choices easy is key to maintaining a healthy celiac-friendly diet. Start by adding one or two new high-fiber items to your plate each day.

Breakfast: Start with a bowl of certified gluten-free oatmeal topped with berries and chia seeds, or make a smoothie with spinach, fruit, and ground flaxseed.
Lunch: Add chickpeas or lentils to a salad with fresh vegetables and a handful of nuts. Use a high-fiber gluten-free whole-grain wrap for sandwiches.
Dinner: Build your meals around fiber-rich ingredients. Serve chili packed with beans, use quinoa as a base for grain bowls, or add lentils to your pasta sauce.
Snacks: Enjoy a handful of almonds, air-popped popcorn, or apple slices with nut butter.

High-Fiber Gluten-Free Flour vs. Conventional Flours

When baking, choosing high-fiber gluten-free flours can make a significant difference in your diet. Here is a comparison of some popular options:


Flour Type	Fiber Content (per cup, approx.)	Best For	Notes
Indian Ricegrass (Montina®)	36 grams	Baking, thickening	Often used in gluten-free baking blends.
Flaxseed Meal	33.5 grams	Breads, muffins, smoothies	Adds a nutty flavor; requires more liquid.
Garbanzo (Chickpea) Flour	21 grams	Flatbreads, savory baking	Strong, distinct flavor.
Buckwheat Flour	12 grams	Pancakes, crepes	Earthy flavor; not related to wheat.
Amaranth Flour	18 grams	Porridge, baked goods	Adds a slightly sweet, grassy flavor.
Brown Rice Flour	3.5 grams	All-purpose baking	Milder flavor, lower fiber than alternatives.

What About Fiber Supplements?

If you find it difficult to meet your fiber needs through diet alone, a fiber supplement may be a suitable option. Some common gluten-free choices include:

Psyllium Husk: Found in products like Metamucil, psyllium is a natural, soluble fiber. It's crucial to ensure the brand is certified gluten-free due to potential cross-contamination. Always take with plenty of water.
Chia and Flax Seeds: Adding ground flaxseed or chia seeds to foods is a simple way to boost fiber.
Inulin: A prebiotic fiber derived from sources like chicory root, it can be added to food and drinks.

Always consult with a healthcare provider or a registered dietitian before starting a supplement to ensure it's the right choice for you.

A Crucial Note on Cross-Contamination

For those with celiac disease, vigilance against cross-contamination is non-negotiable, even when focusing on high-fiber foods. While many ingredients like nuts, seeds, and beans are naturally gluten-free, they are often processed in facilities that also handle gluten-containing grains. To prevent accidental gluten exposure, it is vital to:

Purchase products that are certified gluten-free, especially for grains, oats, seeds, and processed items.
Check all food labels carefully, even for foods that are typically gluten-free, as ingredients can change.
Clean kitchen surfaces, utensils, and cooking equipment thoroughly to avoid any gluten residue.

Conclusion

Navigating a gluten-free diet requires a mindful approach to nutrition, and ensuring adequate fiber intake is a crucial component. By shifting focus from processed gluten-free products to whole, naturally gluten-free foods like legumes, fruits, vegetables, and ancient grains, you can significantly boost your fiber intake. A varied and colorful diet, combined with plenty of water, will not only support healthy digestion but also provide a wide array of essential nutrients. Always read labels to prevent cross-contamination and consider discussing fiber supplements with a healthcare professional if you need additional support. With the right strategy, a high-fiber diet is completely achievable and beneficial for managing celiac disease.

Frequently Asked Questions

Yes, most people with celiac disease can safely consume oats, but they must be certified gluten-free to avoid cross-contamination with wheat, barley, or rye during harvesting and processing. It is best to introduce oats after your diet has been well-controlled and to consult with a healthcare provider first.

Great gluten-free, high-fiber snacks include a handful of almonds or pistachios, air-popped popcorn, dried fruit like apricots or figs, or fresh fruit like apples and pears. You can also enjoy raw vegetables with a side of hummus or bean dip.

Fiber intake is often low because many processed gluten-free foods, such as breads, crackers, and pasta, are made from refined starches like white rice flour, which contain less fiber than their whole-grain counterparts.

You can add fiber easily by mixing ground flaxseed or chia seeds into hot cereal or yogurt, adding lentils or beans to soups and salads, and using high-fiber gluten-free grains like quinoa or brown rice as a side dish.

Nuts and seeds are naturally gluten-free but can be subject to cross-contamination if processed in a shared facility with gluten-containing products. Always ensure you purchase from a reputable brand that is certified gluten-free.

The recommended daily fiber intake is the same for adults with celiac disease as for the general population, which is 25-38 grams per day, depending on age and gender.

Some of the best high-fiber vegetables include Brussels sprouts, broccoli, sweet potatoes (with skin), artichokes, and green peas. Adding these to your meals regularly can significantly boost your fiber intake.