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Looking to increase your fiber intake but tired of brown rice? There are plenty of other carbs you can eat and still get the same health benefits. End the meal monotony with these 7 dietitian-approved carbs that have more fiber than brown rice.
15 High-Fiber Meals You Can Make in 25 Minutes or Less
Health Benefits of Fiber
A high-fiber diet hasmany health benefits. “A diet that includes plenty of fiber from fruits, vegetables, whole grains, beans, nuts and seeds is associated with a lower risk of diabetes, heart disease, immune disorders and some types of cancer,” saysSheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights.
The nutrient does some pretty remarkable things inside the body. “Fiber acts as a broom sweeping through the system to help keep us regular and remove waste products. It can even help remove cholesterol from being absorbed to improve heart health,” saysRhyan Geiger, RDN, a Phoenix-based dietitian. Fiber also takes longer to digest, so it increases feelings of fullness and supports stable blood sugar levels, which may support ahealthy weight.
7 Carbs with More Fiber Than Brown Rice
A 1/2-cup serving of brown rice has about 2 grams of fiber.Here are some foods that have more fiber per 1/2-cup serving.
1. Sweet Potato
Sweet potatoes are a nutritious, starchy vegetable with 4 g of fiber in every 1/2-cup serving of mashed tater.“They are rich in fiber, antioxidants and other protective benefits that help to prevent oxidation, inflammation, cancer and nerve damage,” says Gaw. Sweet potatoes also contain bioactive compounds like carotenoids, an antioxidant that plays a role in reducing the risk of chronic and degenerative diseases.
“Swapping out equal amounts of brown rice for sweet potatoes in soups, stews, salads and side dishes can double your fiber intake,” says Gaw. Check out our20 Most Popular Sweet Potato Recipes of All Timefor inspiration on how to enjoy them.
2. Barley
Barley is a whole grain with a nutty flavor—and it has more fiber than brown rice. One 1/2-cup serving of cooked barley has 3 g of fiber.“Barley contains a viscous type of soluble fiber known as beta-glucan, which helps trap LDL cholesterol and prevent reabsorption during digestion,” Gaw explains. In addition to reducing cholesterol, one review suggests that the fibers in barley also help lower the blood sugar response following a meal. Plus, phytonutrients in barley can also help support a healthy gut microbiome.
3. Quinoa
Quinoa is a whole grain with more fiber and protein than brown rice. “Though quinoa is technically a seed, nutritionally it is considered a gluten-free whole grain and a complete source of protein,” says Gaw. One 1/2-cup serving of cooked quinoa has about 2.6 g of fiber.
Along with fiber, quinoa has many bioactive compounds with antioxidant and anti-cancer properties.Gaw suggests using it to replace brown rice in stir-fry dishes, soups, stews, casseroles or salads.
What Happens to Your Body When You Eat Quinoa Every Day
4. Buckwheat
“Buckwheat, a surprisingly gluten-free grain that’s technically a seed, has more fiber than brown rice and takes about the same time to prepare,” says Geiger. A 1/2-cup serving of cooked buckwheat has about 2.3 g of fiber.Buckwheat flour also has four times the amount of fiber compared to all-purpose white flour.,
Buckwheat contains the phytochemicals rutin and quercetin, antioxidants known to reduce inflammation. Other health benefits associated with buckwheat include potential neuroprotective, anti-diabetes and anti-hypertensive effects.
Use buckwheat in place of brown rice with lunch or dinner, or try these gluten-freeBuckwheat Pancakesthat have an earthy, nutty flavor and 9 g of fiber per serving.
5. Green Peas
The Best Vegetable to Help You Poop, According to Dietitians
6. Whole-Wheat Pasta
Swapping refined pasta for whole-wheat pasta can help you increase your fiber intake. A 1/2-cup of cooked whole-wheat pasta has slightly more than 2 g of fiber.In addition, whole grains also have more vitamins and minerals than refined grains. Enjoy this pasta warm or in cold pasta salad recipes. Think you’re not a big fan of whole-wheat pasta? Give it another chance with one of these30-Minute Whole Wheat Pasta Recipes that Actually Taste Good.
7. Black Beans
Legumes are also a good source of fiber, offering more than brown rice per serving. A 1/2-cup of canned black beans has about 9 g of fiber.A balanced diet that includes legumes is associated with a lower risk of hypertension, type 2 diabetes and other inflammatory conditions.Check out ourHealthy Black Bean Recipesfor ideas on how to add them to your meals.
The Bottom Line
There are plenty of options to increase fiber intake outside of brown rice. A high-fiber diet, including foods like sweet potatoes, barley, quinoa, buckwheat, green peas, whole-wheat pasta and black beans, offers many healthy benefits. After all, eating more fiber doesn’t have to be boring!
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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.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023;10:1110748. Published 2023 Apr 17. doi:10.3389/fnut.2023.1110748U.S. Department of Agriculture. FoodData Central.Brown rice.U.S. Department of Agriculture. FoodData Central.Sweet potato, baked, no added fat.Monjotin N, Amiot MJ, Fleurentin J, Morel JM, Raynal S.Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients. 2022;14(9):1712. Published 2022 Apr 20. doi:10.3390/nu14091712U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.Tosh SM, Bordenave N.Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota.Nutr Rev. 2020;78(Suppl 1):13-20. doi:10.1093/nutrit/nuz085U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds.Antioxidants (Basel). 2023;12(7):1413. Published 2023 Jul 12. doi:10.3390/antiox12071413U.S. Department of Agriculture. FoodData Central.Buckwheat groats, roasted, cooked.U.S. Department of Agriculture. FoodData Central.Flour, buckwheat.U.S. Department of Agriculture. FoodData Central.Wheat flour, white, all-purpose, enriched, unbleached.Noreen S, Rizwan B, Khan M, Farooq S.Health Benefits of Buckwheat (Fagopyrum Esculentum), Potential Remedy for Diseases, Rare to Cancer: A Mini Review.Infect Disord Drug Targets. 2021;21(6):e170721189478. doi:10.2174/1871526520999201224122605U.S. Department of Agriculture. FoodData Central.Peas, green, cooked, boiled, drained, with salt.U.S. Department of Agriculture. FoodData Central.Pasta, whole-wheat, cooked.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: garlic and Mediterranean legumes.J Prev Med Hyg. 2022;63(2 Suppl 3):E12-E20. Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2741
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.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023;10:1110748. Published 2023 Apr 17. doi:10.3389/fnut.2023.1110748U.S. Department of Agriculture. FoodData Central.Brown rice.U.S. Department of Agriculture. FoodData Central.Sweet potato, baked, no added fat.Monjotin N, Amiot MJ, Fleurentin J, Morel JM, Raynal S.Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients. 2022;14(9):1712. Published 2022 Apr 20. doi:10.3390/nu14091712U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.Tosh SM, Bordenave N.Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota.Nutr Rev. 2020;78(Suppl 1):13-20. doi:10.1093/nutrit/nuz085U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds.Antioxidants (Basel). 2023;12(7):1413. Published 2023 Jul 12. doi:10.3390/antiox12071413U.S. Department of Agriculture. FoodData Central.Buckwheat groats, roasted, cooked.U.S. Department of Agriculture. FoodData Central.Flour, buckwheat.U.S. Department of Agriculture. FoodData Central.Wheat flour, white, all-purpose, enriched, unbleached.Noreen S, Rizwan B, Khan M, Farooq S.Health Benefits of Buckwheat (Fagopyrum Esculentum), Potential Remedy for Diseases, Rare to Cancer: A Mini Review.Infect Disord Drug Targets. 2021;21(6):e170721189478. doi:10.2174/1871526520999201224122605U.S. Department of Agriculture. FoodData Central.Peas, green, cooked, boiled, drained, with salt.U.S. Department of Agriculture. FoodData Central.Pasta, whole-wheat, cooked.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: garlic and Mediterranean legumes.J Prev Med Hyg. 2022;63(2 Suppl 3):E12-E20. Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2741
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.
Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023;10:1110748. Published 2023 Apr 17. doi:10.3389/fnut.2023.1110748U.S. Department of Agriculture. FoodData Central.Brown rice.U.S. Department of Agriculture. FoodData Central.Sweet potato, baked, no added fat.Monjotin N, Amiot MJ, Fleurentin J, Morel JM, Raynal S.Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients. 2022;14(9):1712. Published 2022 Apr 20. doi:10.3390/nu14091712U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.Tosh SM, Bordenave N.Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota.Nutr Rev. 2020;78(Suppl 1):13-20. doi:10.1093/nutrit/nuz085U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds.Antioxidants (Basel). 2023;12(7):1413. Published 2023 Jul 12. doi:10.3390/antiox12071413U.S. Department of Agriculture. FoodData Central.Buckwheat groats, roasted, cooked.U.S. Department of Agriculture. FoodData Central.Flour, buckwheat.U.S. Department of Agriculture. FoodData Central.Wheat flour, white, all-purpose, enriched, unbleached.Noreen S, Rizwan B, Khan M, Farooq S.Health Benefits of Buckwheat (Fagopyrum Esculentum), Potential Remedy for Diseases, Rare to Cancer: A Mini Review.Infect Disord Drug Targets. 2021;21(6):e170721189478. doi:10.2174/1871526520999201224122605U.S. Department of Agriculture. FoodData Central.Peas, green, cooked, boiled, drained, with salt.U.S. Department of Agriculture. FoodData Central.Pasta, whole-wheat, cooked.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: garlic and Mediterranean legumes.J Prev Med Hyg. 2022;63(2 Suppl 3):E12-E20. Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2741
Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023;10:1110748. Published 2023 Apr 17. doi:10.3389/fnut.2023.1110748
U.S. Department of Agriculture. FoodData Central.Brown rice.
U.S. Department of Agriculture. FoodData Central.Sweet potato, baked, no added fat.
Monjotin N, Amiot MJ, Fleurentin J, Morel JM, Raynal S.Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients. 2022;14(9):1712. Published 2022 Apr 20. doi:10.3390/nu14091712
U.S. Department of Agriculture. FoodData Central.Barley, pearled, cooked.
Tosh SM, Bordenave N.Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota.Nutr Rev. 2020;78(Suppl 1):13-20. doi:10.1093/nutrit/nuz085
U.S. Department of Agriculture. FoodData Central.Quinoa, cooked.
Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds.Antioxidants (Basel). 2023;12(7):1413. Published 2023 Jul 12. doi:10.3390/antiox12071413
U.S. Department of Agriculture. FoodData Central.Buckwheat groats, roasted, cooked.
U.S. Department of Agriculture. FoodData Central.Flour, buckwheat.
U.S. Department of Agriculture. FoodData Central.Wheat flour, white, all-purpose, enriched, unbleached.
Noreen S, Rizwan B, Khan M, Farooq S.Health Benefits of Buckwheat (Fagopyrum Esculentum), Potential Remedy for Diseases, Rare to Cancer: A Mini Review.Infect Disord Drug Targets. 2021;21(6):e170721189478. doi:10.2174/1871526520999201224122605
U.S. Department of Agriculture. FoodData Central.Peas, green, cooked, boiled, drained, with salt.
U.S. Department of Agriculture. FoodData Central.Pasta, whole-wheat, cooked.
U.S. Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.
Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: garlic and Mediterranean legumes.J Prev Med Hyg. 2022;63(2 Suppl 3):E12-E20. Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2741
