🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase2 for €61 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaEchinaceaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettVitabioticsSolgarNew NordicBetterYouBioglanNatures AidGrass & Co.PE NutritionH&B ExpertDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeaSuperfood TeaMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceSave up to 1/2 price25% off Online Only OfferHolland & BarrettNaturyaPukkaHeath & HeatherGrenadeMeridianTwiningsOptimum NutritionNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeCrustaceans FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoSave up to 1/2 priceBuy One Get One 1/2 Price2 for €61 Mix & MatchPE NutritionOptimum NutritionUSNGrenadeApplied NutritionPhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessSave up to 1/2 priceBuy 1 Get 1 FreeBuy One Get One 1/2 PriceDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inWeight ManagementWeight Management HubWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceSave up to 1/2 price2 for €61 Mix & MatchGrenadeOptimum NutritionHolland & BarrettPulsinPhDEat WaterUSNNatures AidSlimExpertNew NordicSugar FreeDairy FreeGluten FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettDr OrganicVitabioticsNaturtintWeledaSolgarNew NordicHeath & HeatherOptimum NutritionEthiqueDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeEgg FreePeanut FreeNew inShop for your WellnessWomen's HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionEye HealthSexual HealthLearn about WellnessWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

5 gluten-free sources of fibre

A bowl of broad beans with someone opening some

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.

Skip to: Why is fibre important? | 5 gluten-free high-fibre foods | Other high-fibre foods that don't contain gluten | Easy tips to increase your fibre intake | The bottom line

What is fibre, and why is it important?

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

5 high-fibre gluten-free foods

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:

Chia Seeds

Chia Seeds

Boasting one of the highest soluble fibre contents in the world (36g of fibre per 100g of seeds5), chia seeds are the perfect gluten-free breakfast food.6 They are also packed with omega-3 fatty acids and thanks to their gel-like quality, chia seeds will expand in your stomach and keep you feeling full for longer.6

Try making a chia pudding by soaking chia seeds overnight in almond or coconut milk, adding them to smoothies or coating fish or chicken in chia seeds (rather than breadcrumbs) for a delicious gluten-free meal.

Cacao Nibs

Cacao Nibs

Rejoice! Chocolate contains fibre. Cacao nibs – cacao beans that have been separated from their husks – provide the highest dose at 28.6g of fibre per 100g of nibs.7

Unlike conventional chocolate, cacao nibs are sugar-free and have a slightly bitter flavour. But it’s worth getting used to their taste. Rich in magnesium, cacao nibs will help lower your stress levels naturally and keep you feeling focused and alert, thanks to the amino acid phenylethylamine (PEA) they contain.8

Adzuki Beans

Adzuki Beans

With a low glycaemic index and high fibre content of 13g per 100g of beans, adzuki beans are a great addition to many meals like curries, burrito bowls and more9. They help keep your blood sugar levels stable and also provide a nutritious combination of protein, gluten-free carbohydrates, and friendly bacteria, which feed the friendly bacteria in your stomach.10

Try adding adzuki beans to soups or experiment with substituting beans for flour in your next batch of brownies.

Broad Beans

Broad Beans

Brighten up your summer dishes with these delicious beans, that have a fibre content of 8g for every 100g of beans11. A type of legume, not only are broad beans a good source of protein and fibre, but they are also rich in vitamins A and C.

You can sprinkle them on salads, mix them into a delicious dip or make a broad bean mash to accompany your evening meal.12 They also make a delicious gluten-free snack in so many formats, but if you’re gluten-intolerant, look out for labels on processed broad bean snacks as they often contain wheat flour.

Green Peas

Green Peas

A staple side for so many meals, green peas are actually a great source of fibre, with around 5g for every 100g of peas.13

Not only are peas high in fibre, but they also help to keep you feeling full and are a great source of protein.14 Just make sure you check the label to make sure that any green pea snacks don’t contain gluten, that includes pea protein powders too!

Other high-fibre gluten-free foods:


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

Easy tips to increase your fibre intake

  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

The bottom line

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.

























Related Articles

  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2024. All rights reserved. is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.