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.
That's 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:
| Food | Serving Size | Fiber (g) |
|---|---|---|
| Lentils (cooked) | 1 cup | 15.6g |
| Black beans (cooked) | 1 cup | 15g |
| Chia seeds | 2 tbsp | 10g |
| Raspberries | 1 cup | 8g |
| Avocado | 1 medium | 10g |
| Oats (dry) | 1/2 cup | 8g |
| Broccoli (cooked) | 1 cup | 5g |
| Apple (with skin) | 1 medium | 4.5g |
| Quinoa (cooked) | 1 cup | 5g |
| Almonds | 1 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.