The restriction that comes with being gluten free can make it difficult to ensure you’re getting the proper nutrients in your diet. Since a gluten-free diet can result in decreased fiber intake, it’s important to find alternative sources of fiber to maintain a healthy lifestyle. This guide to the best gluten free fiber supplements can help you reach your fiber goals.
Keep reading to find out how to supplement fiber on a gluten free diet and which brands are the best.
Are you new here? I also have the following posts to help you live gluten-free without the stress!
- How to eat out SAFELY when you’re gluten-free
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…get valuable support from me, and gluten-free peers, in my EXCLUSIVE Facebook community “Stress-Free Gluten-Free” by clicking here!
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.
Ready to take back control of your meals and love your gluten free life? Take the 45 second quiz to get a personalized plan with the guide you need to thrive!
How much fiber do you need?
The current recommendations for the average person, according to the Dietary Guidelines for Americans, is 22-25g per day for women over 19 and 28-34g per day for men over 19.
Of course, this is a general recommendation, and your needs may vary depending on whether you have other conditions such as IBS or diverticulitis which will change your fiber requirements.
How do you get fiber with celiac disease?
The best way to get fiber on a gluten free diet is by eating gluten free foods high in fiber such as vegetables and gluten free whole grains like brown rice, quinoa, and corn.
Fruits and vegetables are naturally high fiber, gluten free foods. Some have higher fiber content than others. For example, fruits with edible seeds or skin, like apples and berries tend to have higher fiber content.
Vegetables like leafy greens, broccoli, and carrots also tend to be higher in fiber. Eating the skin is important as this is where most of the fiber is from.
Buckwheat is another excellent high fiber, gluten free option.
Beans and other legumes like chickpeas and lentils can be a naturally gluten free source of fiber. However when it comes to products like baked beans, it’s important to choose carefully. You can learn more about gluten free beans and which ones are the best for a gluten free diet here.
Protein bars are often a good source of fiber as well. While there are a lot of protein bars on the market, only some are gluten free. Be sure to read the labels carefully to look for something that works for you.
If you find it difficult to get enough fiber through your diet, you can always add gluten free fiber supplements as well.
How do you supplement fiber on a gluten free diet?
If you need to supplement, you can add flax, chia, or ground psyllium husk to your foods. Or you can use a gluten free supplement.
Psyllium husk is naturally gluten free, however like many products on the market, it is important to ensure you choose a brand that is specifically gluten free. Some companies add ingredients like wheat flour as a binding agent, and in that case the psyllium husk is no longer gluten free.
The Best Gluten Free Fiber Supplements
These are the best gluten free fiber supplements available to help you get the fiber you need, without having to worry about the risks associated with gluten.
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Garden of Life Raw Organic Fiber
This supplement is not only certified gluten free, it’s certified vegan, certified paleo-friendly, USDA organic, and keto certified. It provides 9g of fiber per serving along with 8 grams of protein, probiotics, and Omega 3 fatty acids for overall health.
If all of that isn’t enough, it’s even carbonfree certified. I’ve occasionally added a bit of this to my morning smoothie for a bit of a fiber boost.
Buy Garden of LIfe Raw Organic Fiber on Amazon here.
Yerba Prima Daily Fiber Caps
These daily fiber capsules are made in the United States and are certified gluten free. It comes in a handy capsule form, which makes it a great alternative to the traditional drink style supplement.
Buy Yerba Prima Daily Fiber Caps from Amazon here.
Herbaland Prebiotic Fiber Gummies
If the idea of taking a fiber supplement grosses you out, there’s a new alternative! This supplement comes in the form of a fruity flavored gummy! They’re vegan, gluten free, non-gmo and sugar free too.
This supplement is made with fiber from Fibersol-2 which helps to minimize the bloating and gastric discomfort that can be experienced with other types of fiber.
Buy Herbaland Prebiotic Fiber Gummies from Amazon here.
Metamucil 4-in-1 Fiber Supplement
Are you wondering is Metamucil gluten free? Since all Metamucil Powders and Capsules are gluten free, this is a great fiber supplement option. Metamucil is conveniently sugar free and orange flavored.
It is worth noting here that Meta Fiber Thins contain gluten and are not a safe option.
Purchase Metamucil 4-in-1 Fiber Supplement from Amazon here.
Boost Biome Organic Fiber Blend
The Boost Biome fiber supplement offers 7g of fiber while being vegan, non-gmo and gluten free. Boost Biome uses a blend of ingredients for maximum benefit including organic oat fiber, organic potato starch, green banana flour, black bean powder, organic baobab fruit powder, organic erythritol and rebaudioside A.
It is certified organic and climate pledge friendly too.
Buy Boost Biome Organic Fiber Blend on Amazon here.
Medtrition HyFiber Liquid Fiber for Kids
Adults aren’t the only ones who need fiber supplements, and Medtrition HyFiber knows that! Formulated specifically for children, this brand uses natural ingredients to be gentle on your child’s stomach and includes FOS Prebiotics to promote intestinal health and bowel regularity.
It does not contain soy, eggs, gluten, dairy, peanuts, nuts or sugar, and it does not contain laxatives or PEG 3350.
Add Medtrition HyFiber Liquid Fiber for Kids to your next Amazon order here.
Frequently asked questions about fiber supplements:
Is Benefiber gluten free?
Yes, according to their website, Benefiber products are considered gluten free as they contain less than 20 ppm of gluten.
Is Citrucel gluten free?
Yes, according to the Citrucel website, methylcellulose fiber is hypo-allergenic and gluten-free!
What’s they key to loving your gluten free life? Take this quick quiz to get a personalized plan with the guide you need to thrive!
Here are some other posts for healthy living with celiac disease:
- The Must-Have Anti-Inflammatory Grocery List
- The Ultimate Guide to Gluten Free Protein Powder
- 13 Healthy Gluten Free Foods for Kids
- 35 Amazing Plant Based Superfoods