Whether you follow a gluten free diet or not, breakfast is a foundational meal for everyone. It’s a primary source of fuel for the day, helps to regulate appetite, manage hormone levels, increase calorie burning, and provides essential nutrients including vitamins, minerals and dietary fiber.
Finding high fiber foods when you’re gluten free presents many challenges as gluten free diets typically exclude traditional gluten-containing grains like wheat, barley and rye which are often rich in fiber.
Finding high-fiber gluten-free cereals can be a great way to ensure you’re getting a healthy and delicious start to your morning. Keep reading to discover our list of the best cereals.
Article Overview:
- Fiber plays an important role in digestion and overall health.
- Many gluten-free foods, especially gluten-free pre-packed foods, are deficient in fiber.
- This article has 10 top cereal picks that are both rich in fiber and free of gluten
The gluten-free guide below is based on personal experience and research. Always be sure to discuss any medical changes with your doctor for your personal medical needs. Additionally, this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. My full disclosure isn’t that interesting, but you can find it here.
The Importance of Fiber in a Gluten-Free Diet
Dietary fiber is a type of carbohydrate that the human body cannot fully digest. It is primarily found in plant-based foods and plays a crucial role in maintaining good health.
Dietary fiber is divided into two main categories: soluble and insoluble fiber. The main difference between the 2 types of fiber is how they interact with water.
❇️Soluble fibers mix with water and slow digestion. It helps in controlling blood sugar levels, lowering cholesterol and decreasing the risk of heart disease. Foods rich in soluble fiber include oat bran, barley, nuts, seeds, beans, lentils, peas, and certain fruits and vegetables.
❇️Insoluble fibers do not mix with water. Instead it remains largely unchanged as it moves through the digestive tract. Insoluble fiber adds bulk that helps food and waste pass through the gut more easily. Foods rich in insoluble fiber include wheat bran, vegetables, and whole grains.
Dietary fiber offers an abundance of health benefits from improving metabolic health to reducing the risk of chronic diseases. Fiber is believed to “lower the risk of developing various conditions including heart disease, diabetes, diverticular disease, and constipation.”
Fiber helps to manage blood sugar levels for both diabetic and non-diabetic individuals, assists in weight management by increasing feelings of fullness and slowing down digestion, aids in the smooth passage of food through the digestive system, and enhances immune function.
A gluten free diet presents many challenges, and one of the most significant challenges is ensuring adequate nutrition while being heavily restricted in what you can safely eat. When it comes to fiber, most people get their daily intake of fiber from foods that contain whole grains like wheat, rye and barley as they are naturally high in fiber.
Unfortunately many whole grain foods are not an option for people with a gluten allergy. Additionally, gluten free foods that are usually made with starches and/or refined flours tend to have low fiber content.
These restrictions mean that finding fiber-rich gluten free foods is a very important part of maintaining a healthy, balanced diet.
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Why Choose High-Fiber Cereals?
There are 2 reasons to choose gluten free high-fiber breakfast cereals:
1. Convenience of Cereals: Whether you’re looking for a breakfast option or a snack on the go, cereal is a quick and easy choice! High-fiber gluten-free cereals eliminate the risk of consuming gluten and allow you to enjoy a variety of breakfast options.
2. Nutritional Value: Healthy, gluten free cereals can be part of a balanced and nutritious diet. High fiber cereals are a simple and practical way to increase your daily dietary fiber intake on a gluten free diet.
Cereal is considered high in fiber if it contains between 4-6 grams per cup of cereal. This is a good start to achieving the recommended 25-30 grams of fiber per day.
Fiber-rich breakfasts play a crucial role in improving digestion by providing the body with essential nutrients and supporting the health of the digestive system. A fiber rich breakfast promotes regularity, improves gut health, supports heart health and boosts energy levels.
Top 8 High-Fiber, Gluten-Free Cereals
One of the great things about high fiber gluten free cereal is how easy it is to shop for! You can find it in-store at your favorite retailers or you can order it online from Amazon or Thrive Market. For each of our Top 10 brands we’ve included links for easy ordering!
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$11.97Buy Now Buy Now at Thrive MarketIf you like your cereal crunchy, slightly sweet and oh so delicious, you’re going to love Organic Mesa Sunrise gluten free cereal. Made with Indian corn, flax seeds, buckwheat, quinoa and amaranthIt it contains 4g of fiber per serving.
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11/22/2024 08:58 pm GMT -
$12.39Buy Now at Amazon Buy Now at Target
This cereal is special! Not only is it gluten free and certified Non-GMO, it’s also a Certified B corporation and women owned. If that’s not enough to convince you, it contains 6g of fiber per serving and it’s delicious.
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11/22/2024 08:58 pm GMT -
$9.71Buy Now at Walmart Buy Now at Kroger
Cranberries and almonds are the perfect combination in this gluten free high fiber cereal. Made with Oats, Sorghum, Quinoa, Amaranth, and sliced toasted almonds, this brand will quickly become a household staple. It also makes the perfect addition to a smoothie bowl!
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$13.00Buy Now at Amazon Buy Now at Walmart
If you’re looking for a gluten free high-fiber cereal without all the added sugar, Seven Sundays brand has you covered. It is certified gluten free and packs 8 grams of plant protein into a serving. It’s also kosher and vegan.
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11/22/2024 09:03 pm GMT -
$11.45Buy Now at Amazon Buy Now at Walmart
Nature’s Path Whole O’s are crunchy, low fat, made with whole grain rice and corn, and sweetened with pomegranate juice. They’re simple, delicious, low sugar and even climate pledge friendly. They’re also certified gluten free and organic.
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11/22/2024 09:13 pm GMT -
$31.99Buy Now
Love Grown Power Puffs come in a variety of gluten free flavors like cocoa, birthday cake, cinnamon and mixed berry! These fun flavors are high in protein and fiber, and make it easy to mix up your breakfast cereal routine to keep things exciting.
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11/22/2024 09:09 pm GMT -
$40.29Buy Now at Amazon Buy Now at Thrive Market
If you need a keto option for high fiber, gluten free cereal Catalina Crunch is what you’re looking for. It’s low carb, no sugar, high in fiber and protein and is made with nothing artificial. It also comes in a variety pack with 4 awesome flavors!
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11/22/2024 09:08 pm GMT -
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Thrive Market Coconut Flakes are Vegan, Paleo-friendly, and gluten-free. This cereal is made with coconut meat, coconut water & palm starch using coconuts that are sustainably sourced. It’s naturally sweet, low in sugar and high in fiber.
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$63.02Buy Now at Amazon Buy Now at Walmart
This delicious granola is made with certified gluten free oats and sweetened only with wildflower honey. It’s also dairy-free and egg-free. It’s a perfect breakfast to enjoy all on its own or pair with milk, yogurt, and fruit.
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11/22/2024 08:58 pm GMT -
Buy Now
Love Grown Power Puffs come in a variety of gluten free flavors like cocoa, birthday cake, cinnamon and mixed berry! These fun flavors are high in protein and fiber, and make it easy to mix up your breakfast cereal routine to keep things exciting.
We earn a commission if you make a purchase, at no additional cost to you.
How to Incorporate These Cereals into a Balanced Diet
Fiber is also found in other naturally gluten free foods that pair beautifully with cereal. Adding toppings like fruit can change-up your regular high-fiber cereal while providing an extra source of fiber.
Nuts are a tasty way to add extra fiber as well as protein and healthy fats. Making a parfait with cereal and yogurt for more protein is another delicious option. Alternatively, you can also add ground flax seeds or chia seeds over the top of your cereal for omegas and more fiber.
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Incorporating a high fiber cereal into your gluten free diet offers numerous health benefits, making it a helpful component of a balanced meal plan. A high fiber diet contributes to overall well-being by supporting digestion, managing weight, and reducing the risk of various chronic diseases.
Experiment with different cereals to see which ones you like best. High fiber doesn’t mean it has to taste bad! Already have a favorite gluten free high fiber cereal? Comment and tell us which one you like the most.
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