The Gluten-Free diet and fiber

Disclaimer: This is an educational and informative post, nothing in it is meant to take the place of medical treatment, neither does it claim to treat, cure or diagnose any condition.


Fiber is something we all need as part of a balanced diet. The average adult needs around 30g of fiber a day.

What is fiber?

Fiber is part of plants that your body cannot digest or absorb.It passes relatively intact through your stomach, colon and out the back end.

There are two types of fiber: soluble and insoluble.


What does fiber do?

Fiber adds bulk and weight to stools, making them easier to pass.


Fiber is needed for:

  • bowel movements
  • decreasing constipation
  • lowers LDP cholesterol levels
  • Helps maintain weight
  • helps control blood sugar levels
  • feeds good gut bacteria

The Gluten-Free diet does not have to lack fiber.

Gluten-free grains also contain fiber.

Some examples are:

Sorgum 13g per cup

Teff 10g per cup

Quinoa 5g per cup

Buckwheat 5g per cup

Amaranth 5g per cup

Corn 4g per cup

Brown rice 3g per cup


Other foods that contain good amounts of fiber are:

Jacket potato of approx 200g 6.7g

Lentils 7.9g per 100g

Chickpeas 6.4g per 100g

Chia seeds 4g per tbsp

Flaxseed powder 2.8g per tbsp

peas 5.9g per 80g

Apple 2.4g per 100g

Raspberries 6.5g per 100g

Popcorn 14.4g per 100g

Almonds 13.3g per 100g

sunflower seeds 11g per 100g

walnuts 6.7g per 100g

sweet potato 2.4g per 100g

pumpkin seeds 6.5g per 100g

Psyllium husk 5g per tbsp


Ways to increase your fiber:

  • Eat fruit and veg every day, skin and pips included where possible and safe to do so.
  • Eat a handful of nuts and seeds
  • Drink plenty of water every day
  • Eat gluten-free grains such as brown rice, amaranth, buckwheat, sorghum and teff
  • Choose wholegrain gluten-free pasta such as brown rice pasta over white corn pasta
  • Make your own smoothie mix and and add a tablespoon to your porridge, smoothie or yogurt everyday. (such as mixing hemp, flaxseed, chia seeds, sunflower seeds, psyllium husk)
  • If you are still not sure, speak to a dietitian to help you more on this topic.

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