Gluten-free and high-fiber cereals are becoming increasingly popular. For people with celiac disease or gluten sensitivity, finding a cereal that is both gluten-free and high in fiber can be challenging. Fiber is an important nutrient that can help improve digestive health and keep you feeling full. Fortunately, there are some great options for cereals that are both gluten-free and high in fiber.
What is Gluten?
Gluten is a protein found in grains like wheat, barley and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea and fatigue. The only treatment for celiac disease is following a strict lifelong gluten-free diet.
Benefits of Fiber
Dietary fiber is the indigestible part of plant foods like fruits, vegetables, whole grains, beans, nuts and seeds. It passes through the body undigested, promoting regularity and healthy digestion. Fiber also slows digestion, which helps you feel fuller for longer after eating. The recommended daily fiber intake is 25 grams for women and 38 grams for men. However, most Americans only get about half of the recommended amount.
Here are some of the top benefits of getting enough fiber:
- Improves digestion and prevents constipation
- Lowers cholesterol levels
- Regulates blood sugar levels
- Aids in achieving and maintaining a healthy weight
- Reduces risk of heart disease, diabetes and some cancers
Choosing a High-Fiber Gluten-Free Cereal
When comparing gluten-free cereals, look for options with at least 4-5 grams of fiber per serving. Avoid cereals with added sugars, which can negate the benefits of the fiber. Instead, choose cereals sweetened with fruit or ones with no added sweeteners. Some cereals also contain probiotics or prebiotics to support digestive health.
Here are some things to look for in a high-fiber, gluten-free cereal:
- 4-5+ grams of fiber per serving
- Limited added sugars
- Ingredients like nuts, seeds, dried fruit, quinoa
- Whole grains like brown rice, buckwheat, millet, sorghum
- Fortified with vitamins and minerals
- Crunchy textures and flavors you enjoy
When increasing fiber, be sure to drink plenty of fluids. Also gradually increase fiber to allow your body time to adjust and avoid gas or bloating.
Reviews of the Top High-Fiber Gluten-Free Cereals
To help you find a satisfying gluten-free cereal packed with fiber, here are reviews of some top options:
Bob’s Red Mill Gluten Free Whole Grain Teff Hot Cereal
- 5 grams fiber per 1⁄4 cup dry cereal
- Whole grain teff provides fiber, protein and calcium
- Just one ingredient – whole teff flour
- Mild, nutty flavor
- Can be cooked into gluten-free porridge
Bob’s Red Mill’s whole grain teff hot cereal is a standout for its simplicity. With just a single ingredient, this cereal delivers a whopping 5 grams of fiber per 1⁄4 cup dry. Teff is an ancient African grain that is naturally gluten-free. It has a mild, nutty taste and fluffy texture when cooked. Enjoy it as a hot breakfast porridge or mix with milk or yogurt and fresh fruit for a cold cereal.
Nature’s Path Qi’a Superfood Cereal
- 4 grams fiber per 1⁄2 cup serving
- Vegan and made with non-GMO ingredients
- Blend of buckwheat, quinoa, amaranth and chia
- Sweetened with coconut sugar and flavored with cinnamon
Nature’s Path Qi’a Superfood Cereal features a tasty blend of gluten-free ancient grains and seeds like buckwheat, quinoa, amaranth and chia. With 4 grams of fiber per 1⁄2 cup serving, it provides a significant fiber boost. It has a crunchy texture and cinnamon flavor that kids and adults love. Try it with your favorite dairy or non-dairy milk or sprinkled onto yogurt parfaits.
Cascadian Farm Organic Purely O’s
- 5 grams fiber per 1 cup
- Made from gluten-free oats
- Includes chia and quinoa
- Low in sugar
- Non-GMO Project Verified
Cascadian Farm’s Purely O’s gets its fiber boost from a combo of gluten-free oats, quinoa and chia. With just 3 grams of sugar per serving, it provides filling fiber without a lot of added sweetness. Enjoy it as a hot oatmeal or cold cereal. Keep in mind certified gluten-free oats are specially grown and processed to avoid contamination with wheat, barley or rye.
EnviroKidz Organic Choco Chimps
- 4 grams fiber per 3⁄4 cup
- Made with organic gluten-free whole grains
- Chocolate flavor from cocoa and chocolate chips
- Vitamins and minerals added
- Certified gluten-free
If you like a little chocolate flavor in your cereal, EnviroKidz Organic Choco Chimps is a good gluten-free option with 4 grams of fiber per 3⁄4 cup serving. In addition to the chocolatey taste from cocoa and chocolate chips, it provides a hefty dose of fiber thanks to its blend of organic corn, rice, buckwheat and millet flours. Kids will love the sweet taste and fun shape.
Three Wishes Cereal
- 4 grams fiber per 3⁄4 cup
- Non-GMO verified
- Sweetened with fruit juice
- Rice flour base with amaranth, quinoa, coconut
- Crunchy texture and rice cereal taste
Three Wishes is a crunchy rice-style cereal sweetened with fruit juice to keep sugar content low. A 3⁄4 cup serving provides 4 grams of fiber from its combination of rice flour and nutrient-packed amaranth, quinoa and coconut. With a classic rice cereal taste and texture, this is a great option for both kids and adults trying to get more fiber on a gluten-free diet.
Perky’s Nutty Flax Cereal
- 4 grams fiber per 1⁄2 cup
- Made from gluten-free grains like millet, buckwheat and rice
- Crunchy nutty taste from roasted flaxseeds
- Protein from buckwheat and rice bran
- Calcium-fortified
Perky’s Nutty Flax Cereal features a tasty combination of roasted flaxseeds, buckwheat and rice bran for 4 grams of fiber per serving. In addition to being high fiber, it stands out for providing protein and calcium. Many reviewers love the hearty crunch and nutty flavor. Try it with your favorite milk or non-dairy alternative.
Love Grown Original Power O’s
- 4 grams fiber per 1 cup
- Non-GMO verified and gluten-free certified
- Protein from beans, lentils and garbanzo beans
- 9 grams protein per serving
- Lower in sugar than many kids cereals
In addition to 4 grams of fiber per serving, Love Grown Power O’s stands out for providing 9 grams of plant-based protein from its blend of navy beans, lentils and garbanzo beans. It has a crunchy texture and mild taste with just a touch of natural sweetness. With less sugar than many conventional kids cereals but plenty of fiber and protein, it’s a healthy choice.
One Degree Organic Sprouted Brown Rice Cacao Crisps
- 4 grams fiber per 1 cup
- Organic, sprouted brown rice
- Cacao nibs provide chocolate flavor
- Lower in sugar than many cocoa cereals
- Crispy rice texture
One Degree’s Sprouted Brown Rice Cacao Crisps combine crispy sprouted brown rice with cacao nibs to create a gluten-free cereal with chocolatey flavor and 4 grams of fiber per serving. In addition to being organic and gluten-free, the brown rice is sprouted prior to being processed to boost its nutritional value. The cacao provides the antioxidant benefits of chocolate with less added sugar than many chocolate cereals.
Purely Elizabeth Ancient Grain Cereal
- 5 grams fiber per 1 cup
- Blend of superfood ancient grains and seeds
- Protein from quinoa and chia
- Lower sugar than typical cereals
- Gluten-free, vegan and Non-GMO Project verified
Purely Elizabeth Ancient Grain Cereal provides an impressive 5 grams of fiber per serving from its mix of gluten-free superfood grains and seeds like millet, chia, amaranth and quinoa. It has a sweet taste with ingredients like coconut sugar and a crunchy texture from the mix of grains. With added protein and less sugar than many cereals, it’s a fiber-rich way to start the day.
Homemade Gluten-Free, High-Fiber Cereal Recipe
In addition to packaged cereals, you can make easy homemade gluten-free granola or cereal to control the ingredients. Here is a recipe for a crunchy DIY option:
Ingredients:
- 3 cups gluten-free rolled oats
- 1 cup raw nuts or seeds like almonds, walnuts, pecans, pumpkin seeds or sunflower seeds
- 1⁄4 cup coconut oil or olive oil
- 1⁄3 cup pure maple syrup or honey
- 1 tsp cinnamon
- 1⁄2 tsp salt
- 1 cup dried fruit like raisins, cranberries, apricots or banana chips
Instructions:
- Preheat oven to 300°F and line a large baking sheet with parchment.
- In a large bowl, mix oats, nuts, oil, maple syrup, cinnamon and salt.
- Spread onto baking sheet in a thin layer.
- Bake for 20 minutes, stirring once halfway, until golden brown.
- Remove from oven and let cool completely.
- Break cooled granola into pieces and mix in dried fruit.
- Store in airtight container for up to 2 weeks.
This simple homemade granola provides about 4 grams of fiber per 1⁄2 cup serving thanks to the oats and nuts. Feel free to customize with your favorite gluten-free add-ins like coconut, pumpkin seeds or dried cranberries. It makes for a deliciously crunchy high-fiber cereal.
Conclusion
Following a gluten-free diet doesn’t mean you have to miss out on fiber. There are plenty of nutritious high-fiber cereals that are free of gluten-containing grains. Look for options with at least 4 grams of fiber per serving and ingredients like whole gluten-free oats, ancient grains, nuts, seeds and dried fruit. Bob’s Red Mill Teff Cereal, Nature’s Path Qi’a Superfood Cereal, EnviroKidz Choco Chimps and Cascadian Farm’s Purely O’s are just a few delicious options. Making your own DIY granola at home also lets you control the ingredients. With a little label reading, you can find or create a cereal that is both gluten-free and high in important fiber.
