5 Top Sources of Gluten-Free Fiber
Health ConditionsDigestive Health

5 Top Gluten-Free Sources of Fiber

5 Top Gluten-Free Sources of Fiber
Everyday Health
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Published on June 17, 2026
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You probably know that getting enough fiber in your diet is good for you. But a number of fiber-rich foods also contain gluten, a protein found in certain grains, including wheat, barley, and rye.

Whether you're choosing to go gluten-free or need to avoid it because of a condition like celiac disease or if you have a known allergy or sensitivity, it can be tricky, because you may be reducing your fiber intake inadvertently, says Nayana George, MD, a gastroenterologist at Orlando Health Digestive Health Institute in Florida.

"If you have a gluten sensitivity or celiac disease, you would definitely benefit from eliminating as many gluten-filled foods as possible," she says. "But you do have to make sure you're not prompting nutrient deficiencies, such as lowering fiber in the process."

5 Sources of Gluten-Free Fiber

The good news is that whole grains with gluten aren't the only source of fiber. Here's a look at five top sources to consider.

1. Gluten-Free Grains

Just because you're gluten-free, it doesn't mean you have to eliminate whole grains. In fact, there are plenty of gluten-free grain (or grain-like) choices, including:

  • Amaranth
  • Buckwheat (despite its name, it’s not closely related to wheat)
  • Corn
  • Millet
  • Oats (if they’re not processed near wheat; check the label for a gluten-free designation)
  • Rice
  • Sorghum
  • Teff
Another example is quinoa, a type of edible seed that contains 5 grams (g) of fiber in each 1 cup serving, which also provides nutrients like magnesium, vitamin B1, and folate. It's considered a whole grain and is a good source of both plant protein, with about 8 g per serving, and fiber. Unlike many other plant proteins, quinoa contains a complete protein, meaning it has all nine essential amino acids, and it's naturally gluten-free.

2. Cruciferous Vegetables

All vegetables have fiber, but at varying levels, says Adiana Castro, RDN, a registered dietitian specializing in gastrointestinal health, and the owner of Compass Nutrition in New York City. The ones in the cruciferous family contain both soluble fiber, which improves stool quality, and insoluble fiber, which feeds the beneficial bacteria in your gut's microbiome. They're also gluten-free, and depending on the type and how they’re served, usually contain between 2 and 6 g of fiber per serving. Some options include:

The fiber content of cruciferous vegetables depends on how they’re prepared, research shows. One study found that cooking white cauliflower, broccoli, and Brussels sprouts decreased how much insoluble fiber they contained, while it increased the amount of soluble fiber. So if you have gastrointestinal issues, cooking these vegetables can make them easier to digest, says Dr. George.

3. Legumes

Legumes include foods like beans and lentils. Half a cup of cooked beans usually contain between 6 and 8 g of fiber, but some types of legumes contain more. For example, navy beans contain 9.5 g per serving, lentils have 7.8 g, and black beans contain 7.5 g of fiber.

Legumes don’t contain all the amino acids needed to create a complete protein, but if you eat them with grains, nuts, or seeds, you’ll get all nine essentials. They’re also high in iron, particularly edamame (soybeans).

4. Fruits

Similar to vegetables, fruits are another top choice for adding fiber and nutrients without any gluten, says Castro, and some have more fiber than others.

For instance, raspberries have 8 g of fiber per cup and pears (with skin) have 5.5 g, while strawberries have just 3 g in a serving of the same size.

 Any amount of fiber is good for you, so that doesn't mean you only have to choose high-fiber fruits, says Castro. But if you want to boost your fiber intake, picking options with more fiber is helpful.
Also, whole fruits are your best option here, Castro says. Juices made from fruit do have some fiber, but it's minimal, compared with eating the entire fruit. For example, 1 cup of apple juice has 0.5 g of fiber, while the whole fruit with skin has 4.4 g.

5. Drupes

Drupes are foods with a pit at the center. In some cases just the fleshy fruit on the outside is eaten, and in others, the seed is. Some examples of drupes include:

  • Almonds
  • Walnuts
  • Nectarines
  • Avocados
  • Peaches
  • Mangoes
  • Cherries
  • Olives
  • Apricots
  • Plums
  • Coconuts

Drupes have ample nutrients and fiber, says Castro. Almonds, for example, are a source of insoluble fiber that helps with digestion and adds bulk to stool, she says.

They also help lower LDL, or so-called “bad” cholesterol, because they have monounsaturated fats that lower cholesterol production, help the liver clear LDL from the bloodstream, and modify how particles called lipoproteins (which contain both fat and protein) are broken down. In addition, they’re a source of plant sterols — compounds that may help lower LDL cholesterol by reducing its absorption.

One serving of almonds equals 1 ounce (oz), or about a ¼ cup, and offers 3 g of fiber. These nuts are also a source of vitamin E, biotin, and minerals like calcium, phosphorus, and magnesium.

Why Fiber Matters

Low fiber consumption is associated with a higher risk of heart disease and type 2 diabetes. But getting adequate amounts has benefits: Research suggests that dietary fiber can reduce inflammation, cholesterol, and blood pressure, and support regular bowel movements.

The standard recommendation is to eat 14 g of fiber for every 1,000 calories consumed daily, which means women should usually aim for about 25 g and men should try for 38 g. But research finds that only 5 percent of men and 9 percent of women in the United States are getting the recommended daily amount of dietary fiber.

"Adding enough fiber to the diet often requires some intention," says Castro. "The standard American diet is typically energy-dense but relatively low in fiber, and while many people are familiar with protein-rich foods, fiber-rich options are less commonly emphasized. Meals eaten out also tend to be lower in fiber than home-cooked meals where fruits, vegetables, and whole grains are more easily included."

That's why going out of your way to add more fiber into meals and snacks is crucial, she says. If you’re avoiding gluten, you can make this easier by focusing on foods that are naturally gluten-free.

Getting Started

Even if you're enthusiastic about ramping up your intake of gluten-free fiber, a gradual approach is recommended, says Castro.

"One challenge is that increasing fiber too quickly can cause temporary digestive discomfort, such as bloating and gas, which can discourage people from continuing," she says. "Including a serving of plant-based foods at least once per day is a strong starting point, and then increasing gradually."

To do this, you can first estimate your current fiber intake using a food journal, then slowly increase the amount by about 5 g per week to improve your tolerance.

If you're experiencing gastrointestinal distress that seems to be worsening even if you're taking it slowly, George says it can be helpful to check with your doctor, to make sure you're not dealing with any underlying conditions that affect your digestion.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. What Is Gluten? Celiac Disease Foundation.
  2. Chart of High-Fiber Foods. Mayo Clinic. December 24, 2025.
  3. Foods to Eat and Avoid on a Gluten-Free Diet. Cleveland Clinic.
  4. Quinoa. Harvard T.H. Chan School of Public Health.
  5. Nowak K et al. Impact of Cooking Techniques on the Dietary Fiber Profile in Selected Cruciferous Vegetables. Molecules. January 27, 2025.
  6. Garcia S. Beans 101: What to Know and Why It Matters. UT MD Anderson. October 3, 2025.
  7. Amount of Fiber in Different Foods. UpToDate.
  8. Drupe. Britannica.
  9. Almonds. Harvard T.H. Chan School of Public Health.
  10. Jacobo-Velázquez DA. Functional Foods for Cholesterol Management: A Review of the Mechanisms, Efficacy, and a Novel Cholesterol-Lowering Capacity Index. Nutrients. August 15, 2025.
  11. Most Americans Are Not Getting Enough Fiber in Our Diets. American Society for Nutrition. June 9, 2021.
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