In optics, when interferograms or digital holograms are recorded and their phase is recovered, it is common to obtain a wrapped phase with some errors, noise and artifacts such as singularities due to the non linearities of the demodulation process. This paper shows how to reconstruct the frequency field of the wrapped phase by using adaptive Gabor filters. Gabor filters are Gaussian quadrature filters tuned in at a certain frequency. We adapt these Gabor filters by tuning them locally and estimating the frequency using wrapped finite differences of the estimated phase. Doing this process iteratively, the frequency estimation is refined and smoothed. The unwrapped phase is easily recovered by integrating the recovered frequency field using, for example, a simple line raster integration. We don't have problems with phase inconsistencies or residues while integrating the phase, because these are removed. The obtained unwrapped phase is clean, consistent and practically error-free. We show estimation errors with simulated data and the performance of the proposed method using real-world recorded wavefronts.