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Gluten-Free Blogs • Shelley Case Column

Getting Enough Fiber on the Gluten-Free Diet

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Gluten-Free Grains, Flour & Starches

Almond Flour
112 g in 1 cup, 14.7 g of dietary fiber
Amaranth Seed
195 g in 1 cup, 18.1 g of dietary fiber
Amaranth Flour
135 g in 1 cup, 12.6 g of dietary fiber
Buckwheat Flour (whole groat – ensure it’s 100% buckwheat flour and not mixed with wheat flour)
120 g in 1 cup, 12 g of dietary fiber
Flax Seed
168 g in 1 cup, 45.9 g of dietary fiber
Flax Seed Meal (Ground Flax)
130 g in 1 cup, 35.5 g of dietary fiber
Chickpea Flour
120 g in 1 cup, 20.9 g of dietary fiber
Garfava ™ Flour
157 g in 1 cup, 12 g of dietary fiber
Mesquite Flour
146 g in 1 cup, 46.1 g of dietary fiber
Montina ™ Flour
150 g in 1 cup, 36 g of dietary fiber
Quinoa Grain
170 g in 1 cup, 10 g of dietary fiber
Quinoa Flour
112 g in 1 cup, 6.6 g of dietary fiber
Rolled Oats (pure, uncontaminated)*
105 g in 1 cup, 9 g of dietary fiber
Oat Bran (pure, uncontaminated)*
150 g in 1 cup, 18.7 g of dietary fiber
Oat Flour (pure, uncontaminated)*
120 g in 1 cup, 12 g of dietary fiber
Rice Bran
134 g in 1 cup, 39 g of dietary fiber
Teff Grain
180 g in 1 cup, 11.2 g of dietary fiber
Teff Flour
130 g in 1 cup, 8.7 g of dietary fiber

Gluten-Containing Flour

Wheat Bran
58 g in 1 cup, 24.8 g of dietary fiber
Whole Wheat Flour
120 g in 1 cup, 14.6 g of dietary fiber
White Flour
125 g in 1 cup, 3.4 g of dietary fiber

* Commercial oat products are contaminated with wheat, rye and/or barley. The only products that are allowed on a gluten-free diet are pure, uncontaminated specialty oats available in Canada from Cream Hill Estates and FarmPure Foods.

• All values, except oats, are from Gluten-Free Diet: A Comprehensive Resource Guide- Expanded Edition, 2006. by Shelley Case, RD.
• Rolled Oats from Cream Hill Estates
• Oat Bran and Oat Flour from FarmPure Foods

Next: How to Increase Your Fiber

Allergic Living acknowledges the assistance of the OMDC Magazine Fund, an initative of the Ontario Media Development Cooperation.