How to get enough fibre when avoiding Gluten

I eat a predominantly gluten free diet.


Well for 3 primary reasons:

  1. Whenever I eat gluten after a sustained period of avoiding it, I notice a distinct drop in focus and mental capacity in the following 2-3 days, in addition to a lower heart rate variability and higher resting heart rate (both indicators of increased activity in the immune system and higher stress levels in the nervous system).

  2. Because the largest study ever conducted on gluten sensitivity in people who don’t suffer from Coeliac Disease supported the theory that many people are sensitive to gluten.

  3. Because having my brain and body operate at 100% of their potential is more important to me than the 30min enjoyment I would get from eating a pizza (and I LOVE pizza!).

But, I also avoid common “gluten free” foods as well: most of them are full of artificial ingredients, and even when they’re not, they’re typically full of high glycemic starches (such as potato starch, tapioca, rice flour, etc) which are terrible for your blood sugar control and potentially even worse for you than wheat).

But one of the main problems I suffered from when I initially went gluten free a few years ago was: how do I get enough fibre in my diet?

The recommended daily intake of fibre is 30-35g. I will typically get 40-50g per day.

So here is a list of my favourite gluten free sources of fibre (amounts are estimates):

30g from my typical daily salad:

  • 12g from dark leafy greens: I will typically eat 500g per day of baby spinach, rocca, kale, etc.

  • 10g from a handful of almonds & walnuts

  • 5g from 2x cucumbers and 1x celery

  • 3g from 1/3 of a cup of dried cranberries

15-25g from a variety of foods which I will eat (occasionally) on various days:

  • 6-8g from gluten free oatmeal (usually on weekends and ALWAYS post workout)

  • 5g from a medium-sized apple with skin (on my carb re-feed days only)

  • 10g from a bar of raw dark (80%) chocolate (usually 2-3 times per week)

  • 10g from a cup of hummus (usually 2-3 times per week)

  • 5g from a baked sweet potato with skin (usually once a week)

  • 5g from a tablespoon of chia seeds (limited to once a week due to potentially hormonal effects)

  • Beans are also a very good source of fibre for those who can tolerate them (I can’t). A typical serving of beans will give you between 10-15g of fibre

Should you even be “gluten free”?