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Top 40 Whole Food Sources of Fiber

Top 40 Whole Food Sources of Fiber

Getting enough fiber in your diet is critical to great health—not just healthy bowels.  More and more research shows that your intestinal health determines the amount of inflammation in your body, plays a role in your immune system, and even affects your brain health.  Most experts recommend trying to get at least 35 grams of fiber daily.  To help you get enough fiber I’ve compiled a list of my top whole food, gluten-free sources of fiber.  Most other lists include different types of bran, but bran is still fairly processed, so I always prefer whole food options. I also avoided popcorn since it is largely genetically-modified. Based on my upcoming book, Weekend Wonder Detox, here are my preferred readily-available, gluten-free, fiber-rich whole foods:


Beans, Beans the Magical Fruit: Few foods can compare with beans when it comes to fiber.  If you’re not already striving to get a cup of beans into your daily diet, now might be a good time. Here is the number of grams of fiber per cup of cooked beans:

Adzuki beans  17

Black beans 15

Garbanzo beans (chickpeas)    12

Kidney beans 16

Lentils 16

Navy beans 19

Pinto beans      15


Go Nuts for Nuts: Nuts are an excellent fiber-rich whole food, provided you eat raw, unsalted ones found in the refrigerator section of your natural food store.  Because they contain volatile oils, most nuts sold elsewhere have been overheated during processing or exposed to excessive amounts of heat during storage.  The result—rancid oils.  I haven’t included peanuts because they are especially vulnerable to aflatoxins—a type of mold that is damaging to the body.  The number is grams of fiber per one-ounce serving of nuts.  Here are my preferred picks:

Almonds 4

Brazil nuts 12

Cashews 1

Pine nuts 12

Pistachios 3

Walnuts 2
The Seed-y Side of Healthy Eating: Most people rarely give seeds a second thought, yet they are powerhouses of healthy fats, protein, and, of course, fiber.  Since seeds tend to be used in different ways and in different quantities, I’ve listed the serving size followed by the number of grams of fiber for some of the best seeds:

Chia (2 Tablespoons) 10

Flaxseeds (2 Tablespoons) 4

Hempseeds (2 Tablespoons) 2

Pumpkin seeds (1/2 cup) 3

Sunflower seeds (1/2 cup) 6

Sesame seeds (1/4 cup) 4


Beautiful Berries: Not only do berries taste great, they are high in fiber too.  The grams of fiber listed is per one-cup fresh or frozen berries.  Here are some of the best high-fiber berries:

Blackberries 8

Blueberries      4

Elderberries     10

Raspberries      8

Strawberries    3


The Whole Grain and Nothing But: Because many people suffer from gluten-sensitivities, I’ve listed the top whole, gluten-free, high-fiber grains.  The number of grams of fiber is per cup of cooked whole grain.

Amaranth 5

Brown rice 4

Buckwheat groats 5

Millet 2

Oats 8

Quinoa 5


Leafy greens and squash: Some of the best vegetable sources of fiber include leafy greens and squashes.  The amount of fiber is measured in grams per cup of cooked greens or cooked squash.

Collard greens 5

Kale 2.6

Spinach 5

Swiss chard 4

Acorn squash 9

Butternut squash 6

Hubbard squash 7

Spaghetti squash 2

Summer squash 5

Zucchini squash 3


Subscribe to my free e-magazine World’s Healthiest News to receive monthly health news, tips, recipes and more. Follow me on my site, Twitter @mschoffrocook and Facebook.

Read more: Blogs, Alternative Therapies, Alzheimer's, Basics, Cancer, Cholesterol, Diet & Nutrition, Eating for Health, General Health, Healthy Aging, Michelle Schoffro Cook, Obesity, Vegan, Vegetarian, , , , , , , , , , , , , , , , , , ,

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Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 17-time book author and board-certified doctor of natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and her new book The Probiotic Promise. Subscribe to her free e-magazine World's Healthiest News at to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook and Facebook.


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1:30PM PDT on Jun 24, 2014

Good information! Thank you.

7:25AM PDT on Jun 24, 2014

...this is an excellent article with VERY valuable information! I'm bookmarking for future reference, or should I say "daily" reference in my case (LOL). I like many suffer from that age-old problem with proper elimination; so in view of that embarrassingly painful fact, I will definitely be referring to this often.

Thank you so much for the list of foods and the grams per serving stats for each!

3:07AM PST on Feb 28, 2014

Thanks, bookmarked it.

7:16AM PST on Nov 21, 2013

Thank you so much for the information, who knew that brazil nuts and elderflower are high in fibre and raspberries quite high. There are soluble and insoluble types of fibre too which are both good for digestion.

7:29PM PDT on Oct 13, 2013

Excellent, I have this page saved away for later!

7:44PM PDT on Aug 12, 2013

Thank you for another highly informative post!

2:35AM PDT on Aug 5, 2013


12:31PM PDT on Aug 4, 2013

Ummm, yumm all my favorite foods were listed. Nice to know I'm doing something right. Thanks

6:34PM PDT on Aug 2, 2013

Thanks. Good info.

8:29AM PDT on Aug 2, 2013

Thanks. Good info.

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