When you’re on a dietary restriction that’s requiring you to eat gluten free foods, it can start to feel like gluten is in everything! Gluten is a protein commonly found in wheat, barley, and rye, which is a popular ingredient in everything from whole grains, baked goods, processed foods, and even some beer and whiskey too. Many people have adopted the gluten-free lifestyle for health and wellness purposes while others have to avoid gluten due to more serious health conditions such as food allergies, gluten intolerance or celiac disease.

And if you’ve ever been on a gluten free diet, then you know it’s pretty common to get constipation. That’s why today, I’m sharing a round up of high fiber, gluten-free foods and recipes you can add to your meal rotations every week.

High Fiber Gluten Free Foods

Before we jump right to the high fiber gluten free foods, let’s first answer what fiber rich foods are anyway so we can determine if naturally gluten free foods are also inherently high in fiber. With this information, you can leave empowered with the knowledge to start choosing some of the best foods to add to your gluten free diet.

Are Gluten Free Foods High In Fiber

So if you’re wondering if gluten free foods are high in fiber, the answer is not exactly. While dietary fiber can be found in many plant foods (such as fresh fruits and vegetables, beans and legumes, and nuts and seeds, which also happen to be naturally gluten free), not all gluten free foods are high in fiber. 

For example, some commercially made gluten free flours and gluten free grains are made with refined starches which can be low in fiber. So just because something is gluten free does not automatically mean that it’s also a high fiber gluten free food. 

High fiber foods are foods that contain more than 5 grams of fiber per serving. Fiber is good for your digestive health, heart health, and weight management. Experts say that the majority of people fail to meet the daily recommended amount of fiber per day. This is why it’s important to be more intentional about picking foods and ingredients that are higher in fiber.

What Gluten Free Foods Are High In Fiber

If you’re wondering about a quick list of gluten free foods that are also high in fiber, here’s what you need to know.

• Cooked brown rice 

In case you didn’t know, brown rice is a gluten free food that’s suitable for those with celiac disease or a gluten intolerance. While not exactly “high” in fiber (only 3.5 grams of fiber per cup), it is higher in fiber than its white rice counterpart. Brown rice is a good insoluble fiber that helps to add bulk to the stool and relieve constipation.

• Fresh fruits and vegetables

Fresh fruits and vegetables like prunes (12 grams of fiber per cup), raspberries (8 grams of fiber per cup), pears (6 grams of fiber), leafy greens like kale (5 grams of fiber per cup), spinach (7 grams of fiber per bunch), and artichoke (7 grams of fiber) are all excellent sources of fiber.

• Beans and legumes

Black beans (15 grams of fiber per cup), pinto beans (16 grams of fiber per cup), green peas (7 grams of fiber per cup), and lentils (16 grams of fiber per cup). Beans are known to be soluble fiber foods meaning they can potentially help slow down digestion and lower blood sugar and cholesterol levels.

• Sunflower seed

Sunflower seeds average about 12 grams of fiber per cup. Sunflower seeds are also a soluble fiber food.

• Bread and cereals

On the other hand, some gluten free bread and cereals are relatively low in fiber. You can typically find gluten free bread averaging 1 to 5 grams of fiber per slice and gluten free cereals providing between 3 to 6 grams of fiber per serving.

High Fiber Gluten-Free Meals 

Enjoy any one of these high fiber gluten free meals that’s sure to help you bump up your grams of fiber per day to meet the daily recommended amount of fiber (25 to 38 grams of fiber per day for the average adult). 

Of course I had to also throw in some high fiber gluten free diet breakfast ideas along with some nice high fiber snacks. Enjoy!

Pear & 1/8 Cup Nuts

203 CALORIES

31g Carbs, 6g Protein, 9g Fat, 8g Fiber, 0g Added Sugar

Ingredients

⅛ cup Nuts – 100 calories

1 Pear – 103 calories

Instructions

1. Roasted & salted nuts are fine. No nuts? Use seeds.

Pumpkin Truffles

292 CALORIES

23g Carbs, 5g Protein, 22g Fat, 5g Fiber, 2g Added Sugar

Ingredients

2 Tbsp Almond butter, unsweetened – 202 calories

1 Tbsp Pumpkin, puree, unsweetened (Tbsp) – 5 calories

2 tsp Maple Syrup (tsp) – 34 calories

1 Tbsp Coconut flour – 30 calories

¼ tsp Pumpkin seasoning – 0 calories

¼ tsp Cinnamon – 0 calories

0.3 Tbsp White chocolate chips, Tbsp – 21 calories

Instructions

1. Note: This recipe works best when making multiple servings at once.
2. Mix together all ingredients besides white chocolate.
3. Make ball shapes (1 serving = 3 balls).
4. Melt white chocolate in the microwave in 15-second intervals until smooth.
5. Drizzle on top of balls.
6. Refrigerate for 15 minutes before eating.
7. Storage: 4-5 days in the fridge, up to 6 months in the freezer.
8. No nuts? Use sunflower seed butter.

Brussels Pomegranate Salad

369 CALORIES

34g Carbs, 23g Protein, 15g Fat, 12g Fiber, 0g Added Sugar

Ingredients

1 cup Brussels sprouts – 56 calories

2 cups Leafy greens, spinach, raw – 14 calories

½ cup Pomegranate seeds – 87 calories

1 oz Cheese, Parmesan, shaved (oz) – 111 calories

⅛ cup Almonds – 95 calories

2 Tbsp Red wine vinegar (Tbsp) – 6 calories

⅛ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Instructions

1. Spray pan with an oil spray.
2. Cut off rough stem of Brussels and then cut in half (you can also buy pre-shaved Brussels sprouts for this salad if you find it in your
3. store).
4. Stir fry Brussels sprouts ~15 minutes on low-medium heat until you see some browning.
5. Let cool in the refrigerator for at least 20 minutes.
6. Mix with the rest of the ingredients.
7. Pomegranate seeds too expensive? Use any berry, like blueberries.

Asparagus & Mozzarella Chicken

314 CALORIES

11g Carbs, 38g Protein, 14g Fat, 6g Fiber, 0g Added Sugar

Ingredients

2 cups Asparagus spears, chopped – 54 calories

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

1 oz Cheese, sliced, mozzarella, full fat/ regular – 70 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Instructions

1. Spray pan with an oil spray.
2. Cut off the hard ends of asparagus.
3. Cook chicken for 6-7 minutes on each side.
4. Add in asparagus for the last 5 minutes of cooking. Add seasonings.
5. Top chicken with cheese, and let melt for 1 minute before eating.
6. Pescatarian? Use fish.

Beef, Salmon, Broccoli, & Beans

546 CALORIES

26g Carbs, 48g Protein, 26g Fat, 11g Fiber, 0g Added Sugar

Ingredients

Note: includes all selected portions

16 oz New York strip steak, raw – 260 calories per serving

8 oz Salmon fillet, raw – 100 calories per serving

6 cups Broccoli – 36 calories per serving

2 cups Beans & legumes, black beans, cooked – 114 calories per serving

1.32 Tbsp Ghee – 37 calories per serving

½ tsp Salt – 0 calories per serving

Instructions

1. Preheat oven to 400F.
2. Slice broccoli into bite-sized chunks, if it’s not already.
3. Line a baking sheet with parchment paper, and spray it with an oil spray.
4. Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt. 
5. Melt ghee in a pan on the stovetop on low heat.
6. Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt. 
7. Arrange beef, salmon, beans, and broccoli on a plate and enjoy! 
8. Note: I’m using leftover salmon in the picture, yours will look normal haha!

Turkey Burger Sheet Pan

512 CALORIES

48g Carbs, 40g Protein, 18g Fat, 10g Fiber, 0g Added Sugar

Ingredients

6 oz Ground turkey, 93% lean, raw – 258 calories

1 Potato, sweet, medium, 5 inches – 112 calories

1 cup Brussels sprouts – 56 calories

1 Onion, red – 45 calories

1 tsp Avocado oil (tsp) – 41 calories

1 tsp Garlic salt (tsp) – 0 calories

1 tsp Rosemary, dried – 0 calories

1 tsp Thyme, dried – 0 calories

Instructions

1. Preheat oven to 400 degrees F.
2. Slice veggies into bite sized pieces.
3. Mix together turkey and 1/2 of seasonings, form patties (1 serving = 1 patty).
4. Spray a baking sheet with an oil spray, or line with parchment paper.
5. Add all foods to baking sheet, top veggies with avocado oil and the rest of your seasonings.
6. Bake for 35-40 minutes, or until everything has cooked through (use a meat thermometer to make sure your meat has reached 165 degrees F).
7. Enjoy!

Pizza Stuffed Peppers

551 CALORIES

38g Carbs, 41g Protein, 30g Fat, 6g Fiber, 0g Added Sugar

Ingredients

2 Bell pepper, orange, large – 100 calories

½ cup Tomatoes, canned, crushed – 25 calories

¼ oz Pepperoni – 35 calories

4 oz Cheese, sliced, mozzarella, full fat/ regular – 280 calories

⅓ cup Cheese, Parmesan, shredded (cups) – 111 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

⅛ tsp Garlic salt – 0 calories

Instructions

1. Preheat oven to 425 degrees F
2. Slice peppers in halves
3. Add pepper halves to a casserole dish
4. Layer in crushed tomatoes, cheeses, and pepperoni evenly to the 4 pepper halves
5. Top with seasonings
6. Optional: Add a few olive slices – track them if you do!
7. Bake for 25 minutes, and enjoy!
8. No dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.

Honey Mustard Sausage Sheet Pan

403 CALORIES

57g Carbs, 19g Protein, 12g Fat, 9g Fiber, 7g Added Sugar

Ingredients

1 Sausage, chicken – 140 calories

1 Potato, sweet, medium, 5 inches – 112 calories

½ cup Brussels sprouts – 28 calories

1 Onion, red – 45 calories

½ cup Cauliflower florets – 13 calories

1 tsp Avocado oil (tsp) – 41 calories

1 tsp Garlic salt (tsp) – 0 calories

⅛ tsp Pepper, ground – 0 calories

¼ tsp Paprika – 0 calories

1 tsp Honey – 20 calories

0.3 Tbsp Dijon mustard – 5 calories

Instructions

1. Preheat oven to 400 degrees F.
2. Slice sausage and veggies into bite sized pieces.
3. Add to baking sheet, top with avocado oil and seasonings.
4. Bake for 30-40 minutes, or until everything has cooked through (use a meat thermometer to make sure your meat has reached 165 degrees F).
5. While baking, make your sauce with honey and dijon mustard.
6. Once baked, drizzle with sauce.
7. Enjoy!

Jalapeño Popper Casserole

487 CALORIES

14g Carbs, 44g Protein, 26g Fat, 9g Fiber, 0g Added Sugar

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

1½ cups Broccoli, frozen – 47 calories

⅓ cup Cottage cheese, 2% – 59 calories

2 Tbsp Cream cheese, whipped – 66 calories

1 Tbsp Milk, 2% (Tbsp) – 9 calories

1 Tbsp Cheese, shredded, cheddar (Tbsp) – 30 calories

1 Uncured bacon, slice – 44 calories

¼ Jalapeno peppers (whole) – 1 calories

1 tsp Avocado oil (tsp) – 41 calories

⅛ tsp Garlic salt – 0 calories

⅛ tsp Pepper, ground – 0 calories

Instructions

1. Note: this recipe works best when making multiple servings at once.
2. Slice chicken, bacon, and jalapenos into bite-sized pieces.
3. Add oil to a pan. Stir-fry chicken and frozen broccoli on low heat until both are cooked through. Top with 1/2 of your garlic salt and pepper.
4. In a separate pan, fry bacon pieces on low heat until cooked through.
5. Preheat oven to 375 degrees F.
6. Blend cottage cheese and cream cheese in a blender until smooth. Add in milk & blend it in. Add in the rest of your garlic salt and pepper.
7. Spray a casserole dish with an oil spray.
8. Add in broccoli, chicken, and cottage cheese. Mix.
9. Top with cheese, bacon, and jalapeños.
10. Bake for 15 minutes.
11. Enjoy!

Black Bean Salad with Chips

450 CALORIES

62g Carbs, 14g Protein, 16g Fat, 16g Fiber, 0g Added Sugar

Ingredients

½ Bell pepper, red, medium – 19 calories

¼ Cucumber, medium – 11 calories

⅛ Onion, red – 6 calories

½ cup Beans & legumes, black beans, cooked – 114 calories

½ cup Corn, canned – 63 calories

½ Avocado, small – 117 calories

⅛ tsp Salt – 0 calories

⅛ tsp Red pepper flakes – 0 calories

1 tsp Hot sauce (tsp) – 0 calories

1 oz Tortilla chips – 123 calories

Instructions

1. Dice pepper, cucumber, and red onion
2. Drain beans and corn if using canned
3. Mix all ingredients together and serve with chips
4. No avocado? Use oil instead.