Advice after your nerve block for surgery
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Introduction
Fibre is an important part of a healthy, balanced diet and can be found in a majority of foods that also contain gluten. Therefore, a gluten-free diet can be naturally low in fibre and make it harder to hit the 30g required daily.
However there are products available both natural and processed (free from) that are both gluten free and high in fibre, these include wholegrains, fruit, vegetables and pulses.
Gluten Free – High Fibre Products
6g per 100g is considered high fibre
Naturally Gluten Free
|
Product |
Fibre (g/100g) |
Fibre (g/portion) |
|
Brown rice |
0.8g |
1.6g |
|
Jacket potato |
3.3g |
6.7g (1 potato with skin) |
|
Popcorn |
10.9g |
2.2g (20g) |
|
GF Quaker Oats |
9.3g |
3.3g (1 sachet) |
|
Buckwheat |
1.4g |
1.1g |
|
Quinoa |
2.3g |
1.8g |
|
GF Seeded bread |
11g |
4.1g (1 slice) |
|
Peas [frozen/fresh/tinned] |
6.2g |
5g (80g) |
|
Butterbeans |
5.9g |
6.9g (1/2 tin) |
|
Red split lentils |
6.1g |
4.9g (80g) |
|
Green lentils |
5.8g |
6.8g (1/2 can) |
|
Baked beans |
3.9g |
8.2g (1/2 can) |
|
Chickpeas |
6.9g |
8.3g (1/2 can) |
|
Dried mango |
6.7g |
2g |
|
Soft dried apricot |
7.1g |
2.1g |
|
Frozen mixed berries |
3.7g |
3g (80g) |
|
Mixed seeds [4 kinds] |
8.3g |
2.1g (30g) |
|
Flaxseed [linseed] |
31g |
7.8g (25g) |
|
Chia seeds |
33.8g |
5.1g (15g) |
|
Mixed nuts |
11.2g |
2.8g (25g) |
|
Peanuts |
8.6g |
2.2g |
|
KIND Caramel, almond, sea salt |
17g |
5.1g |
Tesco Gluten Free Products
|
Product |
Fibre (g/100g) |
Fibre (g/portion) |
|
Warburton’s GF White bread |
5.8g |
1.6g (per slice) |
|
Warburton’s GF Tiger Bloomer |
5.5g |
1.5g (per slice) |
|
Genius GF Multi seeded Farmhouse Loaf |
10.9g |
3.8g (per slice) |
|
Tesco free from sliced white bread |
5.9g |
2.2g (1 slice) |
|
Old El Paso GF tortillas |
3.8g |
1.4g (1 tortilla) |
|
Tesco free from tortilla |
15.3g |
6.1g (1 tortilla) |
|
New York bakery GF plain bagels |
6.6g |
4.8g |
|
Warburton’s GF white pittas |
3.3g |
1.9g (1 pitta) |
|
BFree GF Wholegrain pitta |
9g |
5g (1 pitta) |
|
Tesco free from Fusilli pasta or spaghetti |
1.7g |
2.9g (75g uncooked pasta) |
|
Red lentil fusilli pasta |
3.2g |
5.4g (75g uncooked) |
|
Rummo GF penne pasta |
3.1g |
5.4g (75g uncooked) |
|
Tesco free from oats |
8g |
4g (50g) |
|
Tesco free from cornflakes |
4g |
1.2g (30g) |
|
Tesco free from multigrain hoops |
4.8g |
1.4g (30g) |
|
Tesco free from bran flakes |
15g |
4.5g (30g) |
|
Nairn’s GF fruit and seed oat muesli |
9.8g |
4.4g (45g) |
Sainsbury’s Gluten Free Products
|
Product |
Fibre (g/100g) |
Fibre (g/portion) |
|
Schar GF Wholesome seeded loaf |
9.9g |
2.5g (1 slice) |
|
Warburton’s GF tortilla wraps |
6g |
2.7g (1 tortilla) |
|
Promise GF brown life |
10.7g |
4.3g (per slice) |
|
BFree GF oat loaf |
8.4g |
2.2g (per slice) |
|
Sainsbury’s free from white sliced bread |
11.3g |
4.6g (per slice) |
|
Sainsburys free from tiger loaf |
7.3g |
2.5g (per slice) |
|
Freee brown rice spaghetti |
3.2g |
3.2g (per 100g) |
|
Sainsbury’s red lentil penne pasta |
3.6g |
7.2g (per 100g) |
|
Go Free GF rice pops |
1.6g |
0.5g (30g) |
|
Quaker Oat so simple GF porridge |
9.3g |
3.3g (35g) |
|
Freee GF fibre flakes |
8.3g |
2.5g (30g) |
|
Eat Natural fruit and nut peanut and dark chocolate bars |
7.3g |
2.9g (1 bar) |
|
Sainsburys Free from Berry granola |
9.2g |
4.1g (45g) |
Asda Gluten Free Products
|
Product |
Fibre (g/100g) |
Fibre (g/portion) |
|
Asda Free from brown sliced loaf |
6.1g |
2.3g (per slice) |
|
Asda Free from white sliced loaf |
6.4g |
2.5g (per slice) |
|
Genius GF fruit loaf |
4.6g |
1.3g (per slice) |
|
Genius GF multi seeded rolls |
10g |
7g (per roll) |
|
Warburton’s GF white thins |
3.2g |
1.6g (per thin) |
|
Schar GF Brown ciabatta rolls |
9.6g |
4.8g (per roll) |
|
Asda free from spaghetti |
1.1g |
2g (per 75g uncooked) |
|
Asda free from special flakes |
3.1g |
1.4g (45g) |
|
Nakd peanut delight fruit & nut bar |
5g |
1.8g (per bar) |
|
Asda free from porridge oats |
9.4g |
4.7g (50g) |
|
Deliciously Ella Nutty granola |
14g |
6.1g (45g) |
Marks and Spencer’s Gluten Free Products
|
Product |
Fibre (g/100g) |
Fibre (g/portion) |
|
M&S made without brown seeded bread loaf |
10.3g |
4g (per slice) |
|
M&S made without GF rolls |
8.9g |
6.7g (per roll) |
|
M&S made without oaty loaf |
8.2g |
3.2g (per slice) |
|
M&S made without sandwich thins |
11g |
5.5g (per thin) |
|
Garofalo GF corn, brown rice, quinoa |
0.9g |
0.68g (75g uncooked) |
|
Freee buckwheat penne |
4.5g |
|
|
Profusion chickpea penne |
8.5g |
|
|
Amisa organic buckwheat fusilli |
9.2g |
|
|
Freee free from fruit and fibre flakes |
9.3g |
2.8g [30g] |
|
Freee free from fibre flakes |
8.3g |
2.5g [30g] |
|
M&S Made without GF special flakes |
9.2g |
2.8g (30g) |
|
Amisa organic pure porridge oats |
9.7g |
|
|
Mornflake GF Jumbo Oats |
9.1g |
3.6g (40g) |
|
Deliciously Ella apple and raisin oat bar |
4.9g |
2.5g (per bar) |
Contact us
If you have any queries relating to this information, please contact the Dietetics service.
About this information
Service:
Dietetics
Reference:
DT/088
Approval date:
22 May 2026
Review date:
1 May 2029
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Important note
This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.