5 gluten-free sources of fibre

Most people in the UK do not eat enough fibre, in fact, a survey of adults found that most women consume just 12.6g of fibre a day – well below the recommended 18 grams. If you’re following a gluten-free diet it might feel even more difficult to get enough fibre on a daily basis.

When it comes to fibre, many people tend to think of bread and cereals which usually contain gluten. But the best forms of fibre actually come from unprocessed foods like beans, nuts, seeds and fruit and vegetables – the fibre is what makes the vegetables stand up!

Here we’ll shine a spotlight on why fibre is so important and five of the best gluten-free foods that you can add to your diet today.

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An important part of a healthy, balanced diet, fibre is a complex group of substances found in plants that pass through the body without being absorbed. It helps to regulate our body’s use of sugars and in turn, helps to keep us feeling full, keeps our blood sugar in check and keeps our digestion moving.²

Fibre is found in many foods like cereals, fruit, vegetables and pulses (like peas and lentils). However, despite its prevalence, it’s still thought that most adults only get around 20g of fibre, when the recommended amount is around 30g of fibre a day.³

A gluten-free diet can be lacking in fibre because of the exclusion of cereals, wheat, rye, and barley.⁴ So, if you’re following a gluten-free diet, you might be wondering what foods are high in fibre and fit with a gluten-free diet too.

Luckily, there are plenty of gluten-free foods that are a good source of fibre, and here are just 5:

Some whole grains are also a great source of gluten-free fibre, and luckily, they’re often used in lots of your favourite snacks. Gluten-free wholegrains include:¹⁵

• Corn (this means popcorn too)
• Brown rice
• Gluten-free oats 
• Quinoa
• Buckwheat

Good news if you’re a carb lover, potatoes, especially jacket potatoes are high in fibre – especially if you eat the skin too!¹⁶ We’re not talking fries or chips though, as these are often fried in oil with added salt, instead stick to the basics and have your potatoes baked, mashed, or boiled.¹⁷

Other potatoes like sweet, red, and purple also have high fibre content, so there are plenty of options to choose from for a delicious, high-fibre addition to many meals.^19,19,20

Easy to snack on and tasty too, nuts are a great way to add more gluten-free fibre to your diet. Nuts like chestnuts, almonds and hazelnuts are thought to contain the most fibre, but adding a handful of mixed nuts to your day as a gluten-free snack can add an extra 2g of fibre.²¹

1. Try to include at least 5 portions of fruit and vegetables every day
2. Add pulses like peas or lentils to your meals 
3. Try out gluten-free wholegrains like quinoa 
4. Add naturally gluten-free foods like potatoes and brown rice to your meals
5. Snack on fruits, nuts, or seeds to keep you feeling full²²

Getting enough fibre is an important part of a healthy lifestyle, but cutting out gluten from your diet doesn’t mean cutting out fibre too – you can still get plenty, just from gluten-free fibre rich foods. Why not get creative with your meals and snacks, by adding in gluten-free fibre sources?

If you’re concerned about your fibre intake, you should talk to your GP as they can offer more in-depth advice tailored to you.