Gluten-Free Ways to Eat More Fiber

Constipation (having trouble passing stool) is common in people who have celiac disease. Some people have constipation when they’re diagnosed with celiac disease. Some don’t have constipation until they start eating a gluten-free diet. Fiber can help ease constipation. Get helpful tips on how to add more fiber to your gluten-free diet, and ideas on types of foods that can help you eat more fiber.

What is fiber?

Fiber is a nutrient in food that helps keep your stomach and intestines healthy. Fiber comes from plants, like grains, vegetables and fruits, and has many important jobs in your body. Fiber helps move food through your stomach and intestines and helps make stools easier to pass. It also helps you pass stool more regularly.

How much fiber should I eat every day?

Adults and teens should eat 25-35 grams of fiber every day. Children over age 2 should eat grams of fiber equal to their age plus 5. You can find out how much fiber is in your food by reading the nutrition label. Be sure to look at the serving size on the nutrition label too. It’s important to add more fiber to your diet slowly. Adding fiber too quickly can make you feel gassy and have stomach pain. Drink lots of water and other fluids. Drinking fluids helps soften stool, which allows it to move more smoothly through the intestines.

How Can I Add More Fiber to My Diet?

• Use whole-grain, gluten-free flours and grains. You can also look for gluten-free food that has whole-grain, gluten-free flours and grains in it.
• Have beans as a side dish with your meals. You can also add beans to salads.
• Add chopped, dried fruit to cookies, muffins, pancakes or bread before baking. Dried fruit has fiber that can help ease constipation.
• Eat brown rice or wild rice instead of white rice. If it’s hard to switch from white rice, try mixing brown or wild rice with white rice.
• Add rice bran to recipes. You can also add rice bran to gluten-free cereals or on top of yogurt. Rice bran has 1.5 grams of fiber per serving. Some brands you can find in the grocery store are Ener-G®, Bob’s Red Mill®, El Peto® and Kinnickkinnick®.
• Eat 5 servings or more of fruits and vegetables every day. Make sure to include fruits and vegetables that are high in fiber.
• Snack on nuts and seeds. A ¼ cup of sunflower seeds, sesame seeds, peanuts or almonds has 3-4 grams of fiber. Note: Do not give children under age 4 nuts or seeds. Children under 4 can choke on nuts and seeds.
• Add fiber supplements to your diet. A fiber supplement is a pill or powder you mix with water to add fiber to your diet.

Where can I learn more about adding fiber to my gluten-free diet?

• The Center for Celiac Research and Treatment at Mass General for Children and Massachusetts General Hospital.
  • www.celiaccenter.org
  • 617-726-8705
• Gluten-Free: The Definitive Resource Guide by Shelly Case
• www.shellycase.com
• Celiac Disease Nutrition Guide, 3^rd edition by Tricia Thompson
• Wheat-Free Recipes and More by Carol Fenster, PhD.
• www.savorypalate.com

Whole-Grain, Gluten-Free Flours and Grains

Flour or grain	Grams of fiber per cup
Indian ricegrass (Montina®)	36
Flaxseed meal	33.5
Garbanzo (chickpea) flour	21
Amaranth flour	18
Garfava (garbanzo/chickpea and fava bean) flour	12
Buckwheat flour	12
Cornmeal	10
Wild rice	9
Quinoa	6
Brown rice	3.5

Fruits and Vegetables with Fiber

Fruit or vegetable	Serving size	Grams of fiber per serving
Raspberries	1 cup	7-8
Raisins	1 cup	7-8
Apple	1 whole	3-4
Pear	1 whole	3-4
Blueberries	1 cup	3-4
Strawberries	1 cup	3-4
Orange	1 whole	3-4
Tangerine	1 whole	3-4
Sweet potato (medium)	1 whole	3-4
Carrots (cooked)	1 cup	3-4
Squash	½ cup	3-4
Peas	½ cup	3-4

Types of Beans

Bean	Grams of fiber per cup
Pinto beans	15
Lentils	15
Kidney beans	13
Garbanzo beans (chickpeas)	15

Fiber Supplements

Supplement	Active ingredient	Grams of fiber per serving
Fibersure®	Inulin	5 grams per heaping teaspoon
Metamucil® Regular (wafersaren'tgluten-free)	Psyllium	3 grams per teaspoon
Metamucil® Smooth	Psyllium	3 grams per tablespoon
Citrucel®	Methylcellulose	2 grams per heaping tablespoon

Rev: 03/2023. Massachusetts General Hospital and Mass General for Children do not endorse any brands listed on this webpage. This webpage is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used as treatment of any medical conditions.