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Photo:Ali Redmond
Ali Redmond
When it comes to high-fiber grains, brown rice often steals the spotlight, but there’s a whole world of nutritious options that offer similar (and sometimes more) benefits. For those looking to diversify their diet and boost their fiber intake, exploring a variety of whole grains can offer not only health benefits but also a range of flavors and textures. In this article, we will delve into six high-fiber whole grains that aren’t brown rice, providing delicious and versatile alternatives to add to your meals and support your digestive health.
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1. Quinoa
2. Popcorn
You may not have been expecting to see popcorn on this list, but it’s true! Because it retains its bran, germ and endosperm,popcornqualifies as a whole grain. A serving of air-popped popcorn contains about 3.5 grams of fiber per 3-cup portion, making it an excellent choice for boosting daily fiber intake.Plus, popcorn is a low-calorie, versatile snack that can be enjoyed in an array of creative ways. We’ve got lots of flavor combinations andpopcorn recipesto suit your fancy.
3. Oatmeal
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4. Barley
5. Sorghum
Sorghum is often overlooked, but it’s a tasty grain with a mild, slightly sweet flavor that can enhance a variety of dishes. Its versatility allows it to be used in both sweet and savory recipes, making it a great alternative to more grains like rice or quinoa. With almost 13 grams of fiber per cup, this is one of the highest-fiber whole grains out there.Sorghum’s hearty texture and ability to absorb flavors make it an excellent base for salads, stews, pilafs and grain bowls. Plus, it’s naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
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6. Amaranth
With 5 grams of fiber per 1-cup serving, this grain is not only rich in fiber but also is packed with protein, iron and other essential nutrients.It has a mild, nutty flavor and it’s incredibly versatile. Amaranth can be popped like popcorn, cooked into porridge, or added to soups, salads and even baked goods. It’s a great ingredient that can add texture, flavor and fiber to any diet.
The Bottom Line
These six high-fiber whole grains offer a fantastic array of flavors, textures and nutrients to diversify your diet—especially if you want to change it up from brown rice. From the versatile quinoa to the nutty sorghum and the hearty barley, each grain brings its own unique qualities to the table. By incorporating these grains into your meals, you not only boost your fiber intake but also add depth and variety to your culinary repertoire. So, the next time you’re looking to shake up your grain game, consider giving one of these nutritious alternatives a try.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.U.S. Department of Agriculture. FoodData Central.Snacks, popcorn, air-popped.U.S. Department of Agriculture. FoodData Central.Cereals, Quaker, Quick oats, dry.National Institutes of Health.Health benefits of dietary fibers vary.U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.U.S. Department of Agriculture. FoodData Central.Sorghum grain.U.S. Department of Agriculture. FoodData Central.Amaranth grain, cooked.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.U.S. Department of Agriculture. FoodData Central.Snacks, popcorn, air-popped.U.S. Department of Agriculture. FoodData Central.Cereals, Quaker, Quick oats, dry.National Institutes of Health.Health benefits of dietary fibers vary.U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.U.S. Department of Agriculture. FoodData Central.Sorghum grain.U.S. Department of Agriculture. FoodData Central.Amaranth grain, cooked.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.U.S. Department of Agriculture. FoodData Central.Snacks, popcorn, air-popped.U.S. Department of Agriculture. FoodData Central.Cereals, Quaker, Quick oats, dry.National Institutes of Health.Health benefits of dietary fibers vary.U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.U.S. Department of Agriculture. FoodData Central.Sorghum grain.U.S. Department of Agriculture. FoodData Central.Amaranth grain, cooked.
U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.
U.S. Department of Agriculture. FoodData Central.Snacks, popcorn, air-popped.
U.S. Department of Agriculture. FoodData Central.Cereals, Quaker, Quick oats, dry.
National Institutes of Health.Health benefits of dietary fibers vary.
U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.
U.S. Department of Agriculture. FoodData Central.Sorghum grain.
U.S. Department of Agriculture. FoodData Central.Amaranth grain, cooked.
