How to increase fibre when gluten-free?

November 10, 2025 •

5 min read

According to research, many individuals following a gluten-free diet often consume significantly less dietary fibre than recommended. The removal of wheat, barley, and rye, which are common sources of fibre, can lead to this nutrient gap. Fortunately, there are many simple and delicious ways to learn how to increase fibre when gluten-free, ensuring you still reap the full health benefits of this essential nutrient.

Quick Summary

This guide provides practical strategies and high-fiber food options for those on a gluten-free diet. It covers incorporating naturally gluten-free grains, legumes, nuts, seeds, fruits, and vegetables to meet daily fiber needs. Advice includes gradual integration, drinking more water, and being aware of refined gluten-free products. Essential tips for maintaining gut and digestive health are also included.

Key Points

Embrace diverse gluten-free grains: Look beyond rice and corn by incorporating high-fibre grains like quinoa, teff, amaranth, buckwheat, and certified gluten-free oats into your meals.
Prioritize legumes and pulses: Add beans (black, kidney), lentils, and chickpeas to soups, salads, and main dishes to significantly increase both fibre and protein intake.
Snack on nuts and seeds: Chia seeds, flaxseed, almonds, and pistachios are excellent sources of fibre and healthy fats. Sprinkle them on cereals, yogurt, or enjoy them as a standalone snack.
Eat fruits and vegetables with skins: The skins of fruits like apples, pears, and sweet potatoes contain a high amount of insoluble fibre, so eat them unpeeled whenever possible.
Consider fibre supplements cautiously: If needed, supplements like psyllium husk or inulin can help, but increase dosage slowly and ensure adequate fluid intake to avoid digestive issues.
Avoid overly processed gluten-free products: Many refined gluten-free products are low in fibre. Choose whole-food alternatives and check labels for added sugars and unhealthy fats.

A gluten-free diet eliminates many traditional sources of dietary fibre, such as whole wheat bread and breakfast cereals, leaving a potential nutrient gap. Filling this gap is crucial for maintaining digestive regularity, promoting heart health, and regulating blood sugar levels. A balanced, high-fibre gluten-free diet is built on a foundation of diverse, naturally gluten-free whole foods.

Focus on naturally gluten-free high-fibre grains

Many people on a gluten-free diet rely heavily on refined rice or potato products, which are low in fibre. Substituting these with nutrient-dense, naturally gluten-free whole grains is an excellent first step.

Quinoa: This versatile grain provides 5 grams of fibre per cooked cup and is also a complete protein. It can be used as a side dish, in salads, or as a hot breakfast cereal.
Teff: A tiny, iron-rich grain, teff delivers an impressive 7 grams of fibre per cooked cup. It can be used to make porridge or added to baked goods.
Amaranth: This ancient grain offers 5 grams of fibre per cooked cup. It can be popped like popcorn, cooked as a cereal, or mixed into other grains.
Buckwheat: Despite its name, buckwheat is not a form of wheat and is gluten-free. It provides 4.5 grams of fibre per cooked cup and can be used in flour for baking or as whole groats.
Brown Rice and Wild Rice: Opt for brown or wild rice instead of white rice for a fibre boost. A cooked cup of brown rice offers over 3 grams of fibre.
Certified Gluten-Free Oats: A great source of soluble fibre, but it's important to choose certified gluten-free versions to prevent cross-contamination.

Incorporate legumes, nuts, and seeds

Pulses are powerhouses of both fibre and protein, making them indispensable additions to any high-fibre, gluten-free eating plan. Nuts and seeds provide healthy fats, fibre, and a satisfying crunch.

Legumes: Add black beans, kidney beans, or lentils to soups, stews, salads, or tacos for an instant fibre boost. One cup of cooked lentils contains nearly 16 grams of fibre. Chickpeas are excellent in salads, curries, or blended into homemade hummus.
Seeds: Chia seeds are particularly high in fibre, with an ounce containing nearly 10 grams. They can be added to smoothies, yogurt, or used to make chia pudding. Ground flaxseed is another great addition to cereals and baking.
Nuts: Almonds, pistachios, and walnuts offer a satisfying, fibre-rich snack. A handful of almonds adds over 3 grams of fibre to your day.

Load up on fruits and vegetables

Fruits and vegetables are naturally gluten-free and packed with fibre, vitamins, and minerals. Aim for at least five portions a day, including a variety of colours.

Berries: Raspberries and blackberries are antioxidant powerhouses and are loaded with fibre.
Apples and Pears: Eat these fruits with the skin on, as much of the insoluble fibre is in the peel.
Avocado: This creamy fruit is rich in healthy fats and contains a significant amount of fibre per serving.
Sweet Potatoes: Leave the skin on roasted or baked sweet potatoes for added fibre and nutrients.
Broccoli and Brussels Sprouts: These cruciferous vegetables are excellent sources of fibre.

Supplementing your fibre intake

While prioritizing whole foods is best, supplements can help bridge any remaining gaps.

Psyllium Husk: This is a popular soluble fibre supplement that can be mixed with water or added to gluten-free baked goods for improved texture and fibre content.
Inulin and Acacia Fibre: These are prebiotic fibre options that can be used to support gut health.

Important: When starting a fibre supplement or dramatically increasing dietary fibre, do so gradually to avoid gas, bloating, and discomfort. It is also essential to increase your fluid intake alongside it.

Soluble vs. Insoluble Fibre in a Gluten-Free Diet

Both soluble and insoluble fibre are crucial for digestive health, and many naturally gluten-free foods contain a mix of both.


Feature	Soluble Fibre	Insoluble Fibre
Function	Forms a gel in the gut, which helps soften stool and supports beneficial bacteria.	Adds bulk to stool and promotes waste movement through the digestive tract.
Sources	Legumes (beans, lentils), certified gluten-free oats, fruits (apples, pears, berries), nuts, and seeds (flax, chia).	Gluten-free whole grains (quinoa, buckwheat), nuts and seeds, fruit and vegetable skins, and fibrous vegetables.
Health Benefits	Can help lower cholesterol and regulate blood sugar levels.	Helps prevent constipation and reduces the risk of hemorrhoids.
Fluid Intake	Absorbs water and requires ample fluid intake to function effectively.	Bulks up stool and requires sufficient water to move smoothly.

Smart strategies for everyday meals

Start the day right: Instead of a low-fibre gluten-free cereal, opt for a hot porridge made from certified gluten-free oats, quinoa, or buckwheat. Top with berries, flaxseed, and nuts for maximum fibre.
Upgrade your snacks: Swap refined snacks for high-fibre alternatives. Snack on a handful of almonds, a piece of fruit with the skin on, or a few dried apricots. Popcorn is also a whole-grain, high-fibre snack option.
Enhance baked goods: When baking with gluten-free flours, use nutrient-rich alternatives like chickpea, almond, or buckwheat flour instead of refined starches. Adding ingredients like chia seeds or psyllium husk can also significantly boost fibre content.
Bulk up with vegetables: Get into the habit of adding extra vegetables to every meal. Mix a handful of spinach into your smoothie, add grated carrots to a mince sauce, or toss shredded Brussels sprouts into a salad.

Conclusion

While a gluten-free diet can be lower in fibre, it doesn't have to be. By strategically incorporating a wide variety of naturally gluten-free, high-fibre foods—such as whole grains, legumes, fruits, vegetables, nuts, and seeds—you can easily meet your daily fibre recommendations. Embracing these whole foods not only supports a healthy digestive system but also provides a more diverse nutrient profile, leading to better overall health and wellbeing. Remember to increase your fibre intake gradually and drink plenty of water to help your body adapt smoothly. By focusing on nutrient-dense, unprocessed foods, a gluten-free diet can be rich in fibre and flavour.

A final word on reading labels

Be a savvy shopper and read the ingredient list on packaged gluten-free foods. Some gluten-free products are highly processed and low in fibre, with added sugars and fats to improve taste and texture. Look for products that list whole, high-fibre grains and pulses as their primary ingredients to ensure you are making a nutritious choice.

Frequently Asked Questions

For a high-fibre gluten-free breakfast, try porridge made from certified gluten-free oats or quinoa, topped with mixed berries, chia seeds, and a handful of nuts. You can also make a fruit smoothie with spinach, a scoop of ground flaxseed, and your choice of berries.

No, not all gluten-free grains are created equal. Refined versions, like white rice flour, are low in fibre. Focus on whole, unprocessed grains such as quinoa, teff, amaranth, and buckwheat to ensure a higher fibre content in your diet.

You can boost the fibre in baked goods by using high-fibre flours like chickpea or almond flour. Adding ingredients like ground flaxseed, chia seeds, or psyllium husk to your batter also works effectively to increase fibre content and improve texture.

Yes, many people on a gluten-free diet experience constipation, especially if they replace fibre-rich gluten-containing foods with low-fibre refined gluten-free products. Increasing your intake of fruits, vegetables, legumes, and whole grains, along with drinking plenty of water, can help normalize bowel movements.

Soluble fibre dissolves in water and helps to soften stool and lower cholesterol. Insoluble fibre does not dissolve and adds bulk, helping prevent constipation. Both are important for digestive health and are often found in the same foods.

Good high-fibre, gluten-free snack options include a handful of almonds or pistachios, a piece of fruit like an apple or pear (with skin), plain air-popped popcorn, or veggie sticks dipped in hummus.

Increase your fibre intake gradually over several weeks to allow your digestive system to adjust. It is also crucial to increase your water intake at the same time. This helps prevent gas, bloating, and constipation that can occur from a sudden increase in fibre.