Quinoa is a pseudo-grain known for its high protein and fiber content. It contains approximately 5 grams of fiber per cooked cup (185 grams) and is versatile enough to use in various dishes, including salads, stir-fries, and porridges.
Oats are a classic whole grain rich in soluble fiber, which can help lower cholesterol levels and promote satiety. One cooked cup (234 grams) of oats contains around 4 grams of fiber. Opt for steel-cut or rolled oats for the highest fiber content.
Barley is an ancient grain with a nutty flavor and chewy texture. It contains both soluble and insoluble fiber, with approximately 6 grams of fiber per cooked cup (157 grams). Use barley in soups, stews, salads, or as a side dish.
Brown rice is a whole grain that retains the bran and germ layers, making it higher in fiber compared to white rice. One cooked cup (195 grams) of brown rice provides approximately 4 grams of fiber. Use it as a base for stir-fries, grain bowls, or pilafs.
Bulgur is a quick-cooking grain made from cracked wheat. It is a good source of fiber, with about 8 grams of fiber per cooked cup (182 grams). Bulgur works well in salads, pilafs, and tabbouleh.
Whole wheat is a fiber-rich grain used in bread, pasta, and baked goods. Opt for whole wheat varieties over refined versions to maximize fiber intake. One slice of whole wheat bread typically contains around 2-3 grams of fiber.
Farro is an ancient grain with a chewy texture and nutty flavor. It contains approximately 8 grams of fiber per cooked cup (192 grams) and is a good source of protein and nutrients. Use farro in salads, soups, or grain bowls.
Millet is a gluten-free grain with a slightly sweet flavor and light texture. It provides around 2 grams of fiber per cooked cup (174 grams) and can be used in pilafs, porridges, or as a substitute for rice or couscous.