The Ultimate Guide to Gluten-Free High-Fibre Foods

by Alicia Lang

A gluten-free diet has become increasingly popular, whether for managing celiac disease, gluten sensitivity, or simply promoting overall health. However, one common challenge of going gluten free is maintaining an adequate fibre intake. Many traditional fibre-rich foods, like whole wheat bread and bran cereals, are off-limits, making it essential to find other sources of fibre.

This guide explores the best gluten-free high-fibre foods, their benefits, and practical ways to incorporate them into your daily meals without compromising on taste. If you’re looking for delicious gluten-free baked goods that are packed with fibre, Queen St. Bakery has you covered with nutritious (and delicious) options like our Chia Classic Loaf, Superfood Bagels, and English Muffins.

Why Is Fibre Crucial in a Gluten-Free Diet? 

Health Benefits of High Fibre in Gluten-Free Foods

Fibre does more than just keep you… well, regular! It plays a crucial role in digestive health, helping your gut stay in top shape. But it also helps with a whole range of other benefits:

✅Supports Heart Health: Fibre can help lower cholesterol levels, giving your heart a little extra love. Who knew something so simple could be a heart hero?

✅Regulates Blood Sugar: It slows down the sugar absorption in your bloodstream. Basically, it’s the “chill” factor in your diet, keeping things steady.

✅Promotes Satiety: High-fibre foods help you feel full for longer—so you can avoid those mid-morning snack attacks. And we all know those cookie cravings can sneak up when you least expect them.

Fibre and Colon Cancer

💡 Here’s a fun fact: fibre’s not just a digestive superhero. It’s also been linked to a reduced risk of colon cancer. So, if you needed another reason to load up on fibre, here you go! It helps promote healthy digestion and regular bowel movements—two things that will keep your gut and your health in check.

Fibre and Its Impact on Gluten-Free Diets 

Gluten-free diets are often a bit lacking in fibre, mostly because we say goodbye to whole grains like wheat, barley, and rye. Since your fibre intake should ideally be between 25–38 grams of fibre per day, it’s key to seek out high-fibre foods that fit in your diet. Not to worry, you can still hit your daily fibre goal with the right alternatives that taste good too - no need to eat cardboard (unless it's a cardboard box full of gluten-free high-fibre goodies, of course). 

Top Gluten-Free High-Fibre Foods to Include in Your Diet 

Gluten-Free Grains and Seeds

Whole grains are an awesome way to sneak in more fibre. Thankfully, there are lots of delicious gluten-free options that taste amazing too. Here are some fibre-rich grains and seeds to keep on your radar:

  • Sorghum – A gluten-free grain that's a total protein powerhouse. It's like quinoa's distant cousin who’s also great at a dinner party. We use sorghum in *literally* everything we make, so you know how much we love it! Try it in our English Muffins!

  • Chia Seeds – These tiny seeds are packed with fibre (plus Omega-3s and protein, to boot!) and are a key ingredient in Queen St. Bakery’s Chia Classic Bread. Seriously, these little guys are like the superheroes of the seed world—small but mighty.

  • Quinoa – It’s not just for fancy salads anymore. Quinoa is a complete protein and full of fibre, making it the MVP of gluten-free grains.

  • Buckwheat – Despite the name, buckwheat is gluten-free. Plus, it's full of fibre, so it’s like your BFF, if your BFF was a tiny seed (hey, we’re not judging!).

  • Amaranth – This tiny grain is full of fibre and essential minerals. It might be small, but it brings some big health benefits to your plate.

  • Millet – This one’s a mild, nutty-flavoured grain that adds some serious fibre (and nutrients) to any gluten-free recipe. We use the powerful millet seed in our bagels, White Bean & Millet seed loaf, and our flour blends too!

High-Fibre Fruits and Vegetables

Adding fibre-rich fruits and vegetables to your diet is an easy way to increase fibre intake. Some of the best naturally gluten-free options include:

  • Fruits: Apples, pears, berries, and oranges

  • Vegetables: Broccoli, carrots, spinach, and Brussels sprouts

Gluten-Free Legumes

Legumes are another powerhouse for fibre, offering both nutrition and versatility:

  • Lentils – A great source of fibre and plant-based protein, perfect for soups and stews.

  • Chickpeas – Packed with fibre, they make a delicious addition to salads or hummus.

  • Black beans – A hearty, fibre-rich option for tacos, burritos, and dips.

Nutrient-Packed Baked Goods

Finding gluten-free high-fibre foods that also taste great can be challenging. That’s why Queen St. Bakery creates baked goods that combine nutrition with flavor. Some of our top picks include:

  • Chia Classic Bread – A delicious, high-fibre bread that’s the ONLY one made with chia seeds as the first ingredient (after water). Yup, no one does it quite like us.

  • Superfood Bagels – Packed with 6 grams of fibre per serving, perfect for a hearty breakfast.

  • Superfood English Muffins – A unique, gluten-free alternative with 4x more fibre than the traditional, plus 5g of protein!

How to Incorporate More Gluten-Free High-Fibre Foods into Your Diet 

Simple Tips for a High-Fibre Lifestyle 

If you’re new to the world of fibre, don’t worry—you can start small! Here are some easy ways to work more fibre into your meals:

  • Start your day with a high-fibre breakfast: Superfood Bagels topped with avocado? Yes, please! You'll be full until lunch (and feeling pretty smug about your healthy choices).

  • Add quinoa or brown rice to your meals. It’s the ultimate grainy goodness—who needs wheat when you’ve got these fibre-packed options?

  • Snack on fruit and high-fibre gluten-free breads instead of ultra-processed snacks for some natural & delicious fibre in your diet.

Recipes to Try

Stuck for ideas? Don’t worry, we’ve got you covered! Check out these recipes that’ll keep you feeling full and fabulous:

  • Chia Classic Loaf Sandwich – Take your sandwich game to the next level with our fibre-rich Chia Classic Loaf. Bonus: it's perfect for layering with hummus and veggies, or ricotta and fruit for a decadent breakfast you’ll have on repeat.

  • Superfood Bagel Breakfast Sandwich – Make breakfast your best meal with this delicious, high-fibre creation. Who knew a bagel could be so packed with nutrients? Try topping our Cinnamon Raisin bagel with nut butter & banana for some extra satisfaction, or add avocado (another high-fibre-powerhouse) and an egg to our Chia and Flax Seed Bagel for the breakfast of your dreams

Need more inspo? Lucky for you we’ve got it in spades. Check out our blog posts for Gluten-free Snack ideas, delicious recipe ideas that use our English Muffins, and so much more (including this delicious Turkish Eggs bagel recipe we love)

Snacks and Quick Bites 

For quick, high-fibre snacking:

  • Pair fruit slices with nut butter on Queen St. Bakery’s gluten-free bagels.

  • Try hummus with gluten-free crackers made from gluten-free oats or quinoa.

Avoiding Processed Gluten-Free Foods Low in Fibre 

Pitfalls to Watch Out For 

Many processed gluten-free products are low in fibre and high in additives. To make healthier choices:

  • Read nutrition labels carefully and aim for at least 4 grams of fibre per serving in gluten-free breads and baked goods.

  • Pay attention to serving sizes—some labels may list fibre content for unrealistically small portions.

  • Look for whole food ingredients like chia seeds, flax seeds, and white beans (key ingredients in Queen St. Bakery’s high-fibre products) rather than refined starches.

  • Avoid products where fibre is artificially added but lacks natural whole grains or seeds.

  • Choose gluten-free baked goods with multiple fibre sources to ensure balanced nutrition.

Choosing High-Quality Options

Queen St. Bakery takes pride in using plant-based superfoods like chia and white beans, ensuring high-fibre, nutrient-dense gluten-free options. Our breads are also free from top allergens, making them safe and wholesome for everyone to enjoy, no matter your dietary needs!

Benefits of Choosing Queen Street Bakery’s High-Fibre Gluten-Free Products 

Nutritional Superiority 

Unlike many gluten-free alternatives, Queen St. Bakery’s products offer:

  • Higher fibre content than traditional gluten-free breads (we’re talking at least twice the fibre)

  • Superfood ingredients like chia seeds and white beans for added protein and Omega-3s, which makes our breads good for your brain function & muscle growth and repair. Can your other bread do that? Didn’t think so 😉

  • High in Iron and Antioxidants: Supports energy levels and overall health.

  • Gut Health Benefits: Rich in fibre and naturally fermented ingredients to support digestion.

Gluten-Free Without Compromise 

Taste and texture are just as important as nutrition! Our customers love that Queen St. Bakery provides delicious, high-fibre, gluten-free options without sacrificing flavor.

Want a second opinion? Check out these comments from some verified Queen St. Bakery fans:

⭐⭐⭐⭐⭐ Delicious!! I prefer these to regular bagels…. especially the everything flavour - Sarah

⭐⭐⭐⭐⭐ Excellent! I recently tried Queen St. Bakery's bagels, and I couldn't be more satisfied! I purchased a box with all the different flavors, and each one was absolutely delicious. The quality and taste are top-notch, and actually left me feeling great! - Elodie 

⭐⭐⭐⭐⭐ Best gluten free bagels I’ve ever had. They are a good size, and very tasty, unlike some cardboard tasting ones I’ve eaten. - James

How to Get Started   

Incorporating gluten-free high-fibre foods into your diet is essential for digestive health, heart health, and overall well-being. By choosing gluten-free whole grains, legumes, fruits, and fibre-rich baked goods, you can ensure a well-balanced gluten-free diet.

Ready to add more fibre to your meals? Explore Queen St. Bakery’s online store or visit a store near you to find our delicious high-fibre gluten-free breads, bagels, buns, & English Muffins in the freezers!

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