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


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Peggy B
Peggy Babout a month ago


Clare O'Beara
Clare O'Bearaabout a year ago

Just porridge every morning, with a small amount of fruit for taste, is enough for a good start to the day. You don't need to overdo it. Take salad or wholemeal bread at lunch and a vegetable or two with dinner or even for dinner.

William C
William Cabout a year ago

Thank you.

W. C
W. Cabout a year ago


Jeramie D
Jeramie D1 years ago

My new favorite foods.

da c.
Past Member 4 years ago

Good information! Thank you.

Beverly C.
Beverly C4 years ago

...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!

Bea P.
Bea P5 years ago

Thanks, bookmarked it.

Victoria Oakey
Victoria Oakey5 years ago

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.

Julianna D.
Juliana D5 years ago

Excellent, I have this page saved away for later!