5 ways get more fiber while eating gluten-free

A downside to going gluten-free is that you may not be getting enough fiber in the foods you eat. Fiber is important because it provides a host of benefits that promote healthy heart, digestion, blood sugar, weight control and more. Here are some ways to get all the fiber you need without eating any gluten:


Legumes such as peas, lentils or mixed beans, are gluten-free and high in fiber. These foods are packed with nutrition and they are incredibly versatile, lending a variety of tastes and textures to delicious gluten-free cooking.

Peanut butter:

Peanuts are gluten-free, and a great source of fiber, protein and healthy fats. Peanut butter is convenient, satisfying and versatile – tasty spread on fruit slices and wonderful as a creamy, flavorful ingredient in recipes.


Vegetables are gluten-free and nutritionally dense. Many varieties are an excellent source of fiber, including artichokes, asparagus, broccoli, Brussels sprouts, carrots, cauliflower, kale and spinach. High-fiber vegetables are naturally low in calories and very filling, which makes them especially helpful for weight control.


Gluten-free and naturally sweet, fruits are packed with vitamins, minerals, antioxidants and fiber. Apples, pears, bananas, blueberries, oranges are just of few of the fruits you can enjoy while avoiding gluten. In-season, locally-grown fruits are at their nutritious, flavorful peak, but nothing is lost if you opt for frozen fruit available throughout the year.


Flax seeds are very high in fiber and contain important omega 3 fatty acids. They add a tasty, crunchy twist to salads and yogurt, and provide a healthy fiber boost to gluten-free baked goods like muffins, cookies, breads, waffles and pancakes.

For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books:  The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Subscribe to Tanya’s free weekly newsletter and follow her on Facebook, Twitter, Instagram, Pinterest, and LinkedIn