Eating a high-fiber diet is important for overall health and wellbeing. Fiber has many benefits – it can help with weight management, digestive health, heart health, blood sugar control, and more. However, when you have to follow a gluten-free diet, getting adequate fiber can be more challenging.
What is fiber and why is it important?
Dietary fiber is the indigestible part of plant foods that passes through our digestive system largely unchanged. It acts like a “bulking agent” – adding bulk to stools and promoting regularity. Fiber also slows digestion, which can help stabilize blood sugar levels.
There are two main types of dietary fiber:
- Soluble fiber – dissolves in water to form a gel-like consistency. It can help lower cholesterol and blood sugar levels.
- Insoluble fiber – does not dissolve in water. It helps move material through the digestive system and promotes regularity.
Most plant foods contain a mixture of soluble and insoluble fiber. It’s ideal to get a good balance of both in your diet. The recommended daily fiber intake is around 25-30 grams.
Getting enough fiber is associated with many health benefits, including:
- Improved digestion and regularity
- Reduced cholesterol levels
- Better blood sugar control
- Weight management
- Reduced risk of heart disease, diabetes, and some cancers
Why is fiber challenging on a gluten-free diet?
Many foods that are naturally high in fiber happen to contain gluten. This includes whole grains like wheat, barley and rye. On a gluten-free diet, these grains are eliminated.
Some examples of high-fiber gluten-containing grains include:
- Whole wheat bread, pasta, crackers, etc.
- Barley
- Rye bread
- Bulgur wheat
- Farro
- Couscous
When these foods are removed from the diet, it can leave a significant gap in fiber intake. People who follow a strict gluten-free diet tend to consume less fiber than those who eat gluten.
The good news is that there are still many naturally gluten-free foods that are high in fiber. It just takes a bit more planning and awareness to incorporate them into your diet.
Fiber-rich foods to eat on a gluten-free diet
Here are some of the top foods to focus on to boost the fiber in your gluten-free diet:
1. Fruits and vegetables
All fruits and vegetables are naturally gluten-free. Focusing on getting a variety of produce is key. Some fruits and veggies particularly high in fiber include:
- Raspberries
- Blackberries
- Avocado
- Artichokes
- Green peas
- Broccoli
- Brussels sprouts
- Squash
- Sweet potato with skin
- Figs
- Pears
- Apples with skin
- Greens like spinach, kale, collards
- Green beans
Aim for a minimum of 2-3 servings of fruit and 2-3 servings of veggies at each meal and snack. Going above that is even better for getting more fiber.
2. Beans, lentils and legumes
Dried beans, lentils, peas and soy foods are naturally gluten-free. They are also one of the most fiber-dense food groups. Some examples include:
- All types of beans – black, pinto, kidney, white, garbanzo, etc.
- Lentils
- Split peas
- Edamame
- Tofu
Aim for at least 1-2 servings per day. Rinse canned beans to reduce sodium content.
3. Nuts and seeds
Nuts and seeds make a great high-fiber snack or addition to meals and salads. Some of the best options are:
- Almonds
- Pistachios
- Pecans
- Chia seeds
- Flaxseeds
- Hemp seeds
- Pumpkin seeds
- Sunflower seeds
Aim for 1-2 servings of nuts and seeds per day. Look for raw or dry roasted without added salt or sugar.
4. Gluten-free whole grains
There are several naturally gluten-free whole grains that can provide important fiber for a gluten-free diet. These include:
- Brown rice
- Quinoa
- Buckwheat
- Amaranth
- Oats*
- Sorghum
- Teff
- Millet
- Corn
*Be sure to choose certified gluten-free oats, as some brands process oats alongside gluten-containing grains
Aim for 1-2 servings of gluten-free whole grains per day. Opt for intact, minimally processed grains when possible.
Tips for increasing fiber intake on a gluten-free diet
Beyond choosing naturally high fiber gluten-free foods, there are also some tips that can help boost your daily fiber intake:
- Read labels: Check the fiber content on packaged foods and aim for at least 3g fiber per serving.
- Make over processed foods: Choose whole grains like brown rice pasta and wraps instead of refined versions.
- Don’t peel produce: Leave edible skins on fruits and veggies when possible for extra fiber.
- Bulk up baked goods: Add chia seeds, nuts, shredded coconut or gluten-free bran to muffins, breads and cookies.
- Start the day off right: Choose a high-fiber cereal like certified gluten-free oats or enjoy chia pudding.
- Top it off: Add avocado, roasted veggies, nuts or seeds to grain bowls, salads and gluten-free sandwiches and wraps.
- Snack smart: Pair fruit with nuts or nut butter. Also try roasted chickpeas or edamame.
- Hydrate: Drink plenty of water to help fiber work effectively.
Are fiber supplements helpful on a gluten-free diet?
In some cases, taking a fiber supplement can help boost intake. However, experts recommend getting fiber from foods whenever possible. Whole food sources provide a diversity of fibers and compounds that work together synergistically.
If using a supplement, options like psyllium husk or partially hydrolyzed guar gum tend to be well tolerated. Start with small doses and increase slowly with plenty of water to reduce side effects.
It’s best to discuss fiber supplements with your healthcare provider, especially if you have gastrointestinal issues.
Sample high-fiber gluten-free meal plan
Here is a sample one-day gluten-free meal plan providing around 30 grams of fiber:
Breakfast
- Gluten-free oatmeal made with chia seeds, walnuts and apples – 7g fiber
- Greek yogurt topped with berries – 5g fiber
Lunch
- Lentil soup – 7g fiber
- Quinoa salad with chickpeas, peppers, artichoke hearts – 5g fiber
Dinner
- Broiled salmon
- Baked sweet potato with skin – 6g fiber
- Sauteed spinach and kale – 4g fiber
Snacks
- Apple with almond butter – 4g fiber
- Flax crackers with guacamole – 4g fiber
Following a meal plan like this can help you meet your daily fiber goals on a gluten-free diet. Be sure to also drink plenty of water and eat enough healthy fats, lean protein and produce.
Potential side effects of increasing fiber
When ramping up fiber intake, some temporary digestive side effects can occur. This includes gas, bloating and abdominal discomfort. Staying hydrated and increasing slowly over time can help minimize symptoms.
If significant digestive issues arise, consider reducing fiber-rich foods that may be triggers. Work with a dietitian knowledgeable in food intolerances that can help personalize your approach.
Also, be sure to stay up to date with routine colon cancer screening. There are some rare reports linking very high fiber diets to issues like bowel obstruction. Though evidence is limited, it’s reasonable to aim for a moderate fiber intake unless instructed otherwise by your healthcare team.
The bottom line
Following a gluten-free diet does make getting adequate fiber more challenging. But by focusing on naturally high fiber gluten-free foods like produce, legumes, nuts, seeds and gluten-free grains, you can meet your daily needs.
Emphasize whole foods over processed options, read labels and consider supplements if needed. With some nutrition know-how and meal planning, a gluten-free diet can certainly be high in fiber.
