Top High Fiber Gluten Free Foods For Celiac Disease And Gluten Intolerance

If you follow a gluten-free diet, you may find it challenging to meet your fiber needs without being able to eat whole wheat products. 

Many processed gluten-free grain products, like bread and crackers, have lower fiber than their whole-wheat counterparts. 

Luckily, many high-fiber foods, such as fruits, vegetables, legumes, nuts, seeds, and some grains (like quinoa and buckwheat), are naturally gluten-free.

Continue reading to learn more about the importance of fiber and the top high-fiber gluten-free foods.

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What is Fiber?

Dietary fiber is a type of non-digestible carbohydrate found in plant foods.

Having fiber-rich foods at meals is important for gut health and regular digestion and may help you feel more satisfied after eating.

To eat enough fiber, most adults need between 25 to 38 grams of fiber daily. This range is consistent for people with Celiac disease too. 

There are two main kinds of fiber: soluble and insoluble.

‍Soluble fiber absorbs water during digestion and is found in foods like nuts, beans, and fruit.

This type of fiber may help lower cholesterol levels. 

Insoluble fiber passes through the digestive tract and can help with regular bowel movements.

It’s found in whole grains, nuts, and vegetables. 

Benefits of High-Fiber Gluten-Free Foods

Research shows that because many processed gluten-free products (like breads and cereals) are low in fiber, people who follow gluten-free diets may not get enough fiber. 

It’s important to include high-fiber gluten-free foods into your eating pattern to ensure you’re meeting your daily fiber needs.

A high-fiber diet has been linked with many possible health benefits, including:

• Improved gut health. 
• More regular bowel movements. 
• Lower cholesterol levels. 
• Improved insulin sensitivity.
• Lower risk of heart disease.
• Improved satiety.

Increasing your fiber intake too quickly can cause digestive symptoms like bloating and gas.

You can minimize these by slowly increasing your fiber intake and prioritizing proper hydration (have an extra glass of water each day). 

It’s important to note that some digestive conditions, such as irritable bowel syndrome (IBS), may benefit from limiting certain types of fiber.

Talk with your dietitian before making changes to your fiber intake.

Top High-Fiber Gluten-Free Foods 

Foods like fruits, vegetables, legumes, nuts, seeds, and gluten-free whole grains are naturally high-fiber and gluten-free. 

If you’re looking to increase your fiber intake on a gluten-free diet, consider incorporating minimally processed forms of these foods. 

Keep in mind that processed forms of these foods may contain gluten.

Examples of products that may not be gluten-free include canned vegetable soups, chocolate-covered nuts, and fruit pie filling.

It’s important to read all food labels when grocery shopping to ensure you’re completely avoiding gluten. 

Whole Grains 

Naturally gluten-free whole grains, such as quinoa, gluten-free oats, and brown rice, are a great high-fiber carbohydrate source in a gluten-free diet. 

Many of these grains are also available as flours, which can be used for baking.

They’re also the primary ingredients in many gluten-free products, like bread, crackers, and cereal. 

Quinoa 

Quinoa is an ancient grain that provides over five grams of fiber in one cup cooked. 

Gluten-Free Oats 

Half a cup of rolled or old-fashioned oats (one cup cooked) contains four grams of fiber. 

It’s important to note that although pure oats are naturally gluten-free, cross-contact with gluten can occur during harvesting and processing.

When shopping, look for oats and oat products that are certified gluten-free. 

Brown Rice 

Cooked brown rice is a gluten-free staple and provides over three grams of fiber in one cup. 

Other

There are several other high-fiber gluten-free whole grains, including:

• Buckwheat.
• Sorghum.
• Amaranth.
• Teff.
• Millet. 

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Fruits and Vegetables 

Fruits and vegetables are naturally gluten-free and provide fiber along with valuable vitamins and minerals. 

Berries (Raspberries, Blackberries)  

Berries are an excellent source of fiber, with the following fiber content in a one-cup portion: 

• Raspberries: 8 grams of fiber.
• Blackberries: 7.6 grams of fiber.
• Blueberries: 3.5 grams of fiber.

Broccoli 

One cup of chopped raw broccoli provides 2.4 grams of fiber, while one cup of chopped cooked broccoli has around five grams of fiber.

Try adding shredded broccoli florets to homemade bean burgers for a softer texture. 

Brussels Sprouts 

Cooked Brussels sprouts contain around four grams of fiber per cup.

Shred raw Brussels sprouts into salads or pop them whole into your air fryer for a quick side dish.

Sweet Potatoes 

One medium-sized sweet potato with the skin provides 3.8 grams of fiber.

Roast seasoned sweet potatoes in the oven for a comforting side dish or add shredded sweet potatoes to a batter for a savory pancake. 

Legumes

Legumes include lentils, beans, and peas and are exceptionally high in fiber. 

Keep in mind that while legumes are naturally gluten-free, some canned products may contain added gluten, making it important to read labels carefully.

Lentils 

There are many different types of lentils including green, brown, red, and yellow.

Red lentils are great for soups, brown lentils work well in salads, and yellow lentils are delicious in curries. 

A half cup of cooked lentils provides almost eight grams of fiber. 

Chickpeas 

Cooked chickpeas (garbanzo beans) contain over six grams of fiber per half-cup serving.

Chickpeas are great in curries, stews, and salads, and are the star ingredient of hummus—a creamy and flavorful dip. 

Black Beans 

Cooked black beans are also high in fiber, with 7.5 grams in half a cup.

They’re excellent in soups, salads, and can also be used in baking.

Nuts and Seeds

Nuts and seeds, including chia seeds, almonds, and pistachios, are naturally gluten-free and good fiber sources. 

Chia Seeds

One ounce of chia seeds (around two tablespoons) contains almost ten grams of fiber.

Add them to overnight oats or sprinkle them into yogurt.

Almonds 

One ounce of whole almonds (or 23 almonds) provides 3.5 grams of fiber.

Roast your almonds for more flavor and then sprinkle them onto soups, salads, cereals, and yogurt.

Pistachios

Similarly, one ounce of pistachios (or 49 pistachios) has three grams of fiber.

Enjoy pistachios as a snack or add them to salads and soups for a delicious crunch. 

Tips for Incorporating High-Fiber Gluten-Free Foods into Your Diet

If you’re new to a gluten-free diet, you may never have tried certain gluten-free whole grains, like amaranth or buckwheat.

A good place to start is to experiment with these grains in your cooking to learn which ones you enjoy. 

Other tips for increasing fiber on a gluten-free diet include:

• When grocery shopping, choose pasta, crackers, and bread made from gluten-free whole grains.
• In baking, use high-fiber gluten-free flour, like almond flour or buckwheat flour. 
• Add beans to salads, tacos, and soups. 
• Enjoy porridge for breakfast made from high-fiber grains, like quinoa, amaranth, or gluten-free oats. 
• Try making chia seed pudding. 
• Enjoy popcorn, fruit, hummus, and nuts as snacks. 

It can be helpful to read the nutrition labels for fiber while grocery shopping in order to identify the gluten-free products with the highest fiber content.

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Takeaway

Because many processed gluten-free products, such as bread, crackers, and cereal, contain less fiber than their wheat-based counterparts, some people don’t get enough fiber on a gluten-free diet. 

You can increase your fiber intake by choosing naturally gluten-free high-fiber foods, such as legumes, fruits, vegetables, nuts, seeds, and gluten-free whole grains (like gluten-free oats and quinoa).

Be aware that processed forms of these foods may contain gluten, so it’s important to read all nutrition labels when grocery shopping. 

How a Dietitian Can Help

If you follow a strict gluten-free diet for celiac disease or gluten intolerance, it can be helpful to work with a registered dietitian to ensure your diet is meeting your nutritional needs. 

Your visit with a registered dietitian may include: 

• An assessment of your diet for nutrients, like fiber, iron, calcium, and vitamin D, which may be low in people with celiac disease.
• Tips for incorporating high-fiber, gluten-free foods based on your food preferences.
• Nutrient-dense alternatives to wheat-based food products. 

Find a dietitian specializing in celiac disease for support in navigating a gluten-free diet.