Dietary Sources of Biotin

Cereal grains (e.g., oat and wheat) have high levels of biotin, but a number of studies have shown that it is not easily digested (except from corn). In fact, consumption of carbohydrates from wheat and other grains as part of a high-carbohydrate/low-fat diet can actually lead to insufficient levels of biotin and may even contribute to a number of diseases (i.e., heart disease and diabetes).⁸

Fruits and meat are also not considered good sources of biotin. Beans, nuts, and egg yolks, however, are relatively rich in biotin - especially lentils, soy, and almonds.¹¹