6 High-Fiber Whole Grains That Aren’t Brown Rice, Recommended by Dietitians

Brown rice often takes the spotlight when it comes to high-fiber grains, but many other whole grains are equally beneficial. Dietitians recommend diversifying your diet with these six high-fiber whole grains to boost your nutrition and keep your meals interesting.

1.Quinoa

Quinoa is a complete protein, containing all nine essential amino acids. It boasts about 5 grams of fiber per cup when cooked. Its versatile nature makes it perfect for salads, soups, and even breakfast bowls.

2.Farro

An ancient grain with a nutty flavor, farro provides approximately 6 grams of fiber per cup when cooked. It’s an excellent base for grain bowls, stews, and as a substitute for rice or pasta in various dishes.

3.Barley

Barley is not only rich in fiber, with about 6 grams per cooked cup, but also contains beta-glucan, a type of soluble fiber that helps lower cholesterol. Barley is ideal for soups, stews, and pilafs.

4.Bulgur

Commonly used in Middle Eastern cuisine, bulgur has around 8 grams of fiber per cooked cup. It cooks quickly and is perfect for tabbouleh, salads, and as a side dish.

5.Millet

Millet is a gluten-free grain offering about 2 grams of fiber per cooked cup. It’s a versatile grain that can be used in porridge, salads, or as a side dish. Its mild flavor pairs well with both sweet and savory dishes.

6.Teff

This tiny but mighty grain, traditional in Ethiopian cuisine, provides about 6 grams of fiber per cooked cup. Teff is rich in iron and can be used in porridges, baked goods, and as a thickener for soups and stews.

Incorporating these whole grains into your diet can enhance your fiber intake, promoting better digestion and overall health. These grains also offer a range of flavors and textures, making it easier to enjoy a varied and nutritious diet. Experiment with these options to find your favorites and enjoy the health benefits they bring.