Food guide

Fibertarian Food Guide

What to eat and what to avoid on a fiber-first diet.

The one rule

If it naturally contains fiber, eat it. If it doesn't — or the fiber has been removed — skip it.

No calorie counting, no macro tracking, no complicated rules. Just fiber.

Fibertarian Foods (Eat Freely)

Legumes

  • Lentils (red, green, black)
  • Chickpeas
  • Black beans
  • Kidney beans
  • Pinto beans
  • Navy beans
  • Split peas
  • Edamame

Whole Grains

  • Oats (whole/steel-cut)
  • Brown rice
  • Quinoa
  • Barley
  • Bulgur
  • Whole wheat
  • Buckwheat
  • Millet

Vegetables

  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Leafy greens
  • Carrots
  • Sweet potatoes
  • Regular potatoes
  • Bell peppers

Fruits

  • Apples
  • Berries (all types)
  • Bananas
  • Oranges
  • Pears
  • Avocados
  • Mangoes
  • Figs

Nuts & Seeds

  • Almonds
  • Walnuts
  • Chia seeds
  • Flax seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Cashews
  • Hemp seeds

Other

  • Whole grain bread
  • Whole grain pasta
  • Popcorn (air-popped)
  • Dates
  • Nutritional yeast
  • Mushrooms

Non-Fibertarian Foods (Avoid)

Animal Products

  • Meat (all types)
  • Poultry
  • Fish & seafood
  • Dairy (milk, cheese, yogurt)
  • Eggs

Zero fiber. None. Never.

Oils & Fats

  • Olive oil
  • Coconut oil
  • Vegetable oil
  • Butter
  • Margarine

Fiber removed during processing.

Refined Grains

  • White rice
  • White bread
  • White pasta
  • White flour
  • Most crackers

Bran (fiber) removed.

Refined Sugars

  • White sugar
  • Brown sugar
  • Corn syrup
  • Agave nectar
  • Maple syrup

Pure carbs, zero fiber.

Processed Foods

  • Chips (usually fried in oil)
  • Candy
  • Soda
  • Juice (fiber removed)
  • Most vegan junk food

Heavily processed, minimal/no fiber.

Fiber Content Reference

Some high-fiber foods to prioritize:

FoodServing SizeFiber (g)
Lentils (cooked)1 cup15.6g
Black beans (cooked)1 cup15g
Chia seeds2 tbsp10g
Raspberries1 cup8g
Avocado1 medium10g
Oats (dry)1/2 cup8g
Broccoli (cooked)1 cup5g
Apple (with skin)1 medium4.5g
Quinoa (cooked)1 cup5g
Almonds1 oz (23 nuts)3.5g

Daily fiber recommendation: 25-35g for adults. Most fibertarians easily exceed this.

When in doubt

Ask yourself: Would this food exist in nature with fiber? If the answer is no (meat, dairy, eggs) or if the fiber has been processed out (oil, white flour, juice), it's not fibertarian.