The U.S. Department of Agriculture defines whole grains as grain products that aren't processed or refined. Refining grain products strips them of many valuable nutrients, including fiber. Thus, whole grains are typically a better source of dietary fiber than refined grain products, such as pasta, pretzels and white bread. The insoluble fiber found in grains reduces constipation and contributes to your overall digestive health.
Oatmeal
Oatmeal comprised of whole grain oats makes a delicious breakfast option that's packed with fiber. One cup of oatmeal, either regular or instant, contains four grams of fiber. Adding fruits, such as apples, berries, bananas or grated coconut to your oatmeal increases the fiber and nutritional value of the meal. You can even top your oatmeal with sliced almonds to add protein to your fiber-rich breakfast. If you aren't a fan of hot oatmeal, you can still benefit from this whole grain's high fiber content by using it as a breading for meats and vegetables or whipping up your favorite oatmeal cookie recipe.
Barley
Unlike many whole grain foods, barley contains both soluble and insoluble fiber. Soluble fiber helps regulate your blood sugar by slowing down the rate at which your body absorbs sugars from food. Not only does this help you feel satisfied for a longer period of time after eating, it also helps prevent type 2 diabetes.
You can use whole grain barley flour in place of regular flour for baking, eat barley flakes for breakfast or add whole grain barley kernels to your salads as a crunchy and healthier alternative to croutons and bacon bits.
Buckwheat
If you need a healthier substitute for refined grains, such as white rice or noodles, don't overlook whole grain buckwheat. Although its rich in insoluble fiber, one of buckwheat's most appealing features is its versatility. You can serve this whole grain as a side dish by itself, use whole grain flour for buckwheat pancakes or add water and eat hot buckwheat the same way you'd eat oatmeal. A single serving of buckwheat provides you with approximately 20 percent of your daily fiber needs.
Popcorn
Not only is popcorn a whole grain, but a single serving of popcorn contains 18.3 percent of your daily recommended dietary fiber. Popcorn is also rich in carbohydrates and, as such, is an excellent source of energy. Although popcorn is a naturally low-fat, low-calorie food, adding butter, excessive salt, caramel and other unhealthy toppings detracts from its natural health benefits.
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