Cereal grains, including oats, wheat, corn, rice, bulgur, barley and millet, all naturally contain fiber. Whole grains, rather than refined grains, have a much higher fiber content because the refining process strips the grain of most of its fiber as well as its B vitamins and iron. While some refined grains are fortified with vitamins and minerals, dietary fiber isn't added. Whole grain products are a healthier option than refined grain products, because of the significant health benefits that dietary fiber provides.
Brown Rice
Brown rice is one of the most widely consumed whole grains in the world. Half the world's population consumes over half its daily calories from rice, according to "The Food Bible." Brown rice is rich in B vitamins, manganese and selenium --- a trace mineral that promotes healthy immune function. One cup of cooked brown rice contains 3.5 g of dietary fiber, or about 14 percent of recommended daily value.
Oatmeal
Even though harvested oats are cleaned, roasted and hulled, they retain their fiber and nutrients because the germ and bran aren't stripped away. A cup of cooked whole grain oats contains almost 4 g of fiber, or about 16 percent of daily value. Oatmeal is also a good source of soluble fiber, which helps reduce LDL cholesterol and keeps blood sugar level stable.
Barley
Barley is a nutty, chewy grain that serves a variety of culinary uses. Fermented barley is an ingredient in beer, and barley flakes make a high-fiber breakfast. While still nutritious, pearled barley has less nutrition than other types of barley because it has been stripped of its bran. Hulled barley retains most of the original grain's nutrients, often serving as a hot side dish. A cup of cooked barley contains 13.6 g of fiber, or more than 50 percent of your daily value.
Popcorn
Popcorn, which is considered a whole grain, might have a reputation for belonging in the junk food category, but plain, air-popped popcorn is a low-calorie food that has a high amount of vitamins, minerals and fiber. A serving of 3 cups of popped popcorn contains about 90 calories and 3.5 grams of fiber, plus protein, iron, calcium, potassium, B vitamins, zinc, copper and all the essential amino acids.
Wheat Bran
Wheat bran is produced from the outer layers of the wheat berry. It contains a high amount of insoluble fiber: 1/4 cup contains 30 calories and 6 g of fiber, or 26 percent of your daily value.Use wheat bran to add fiber to other foods, such as soups, baked goods and even salads. Wheat bran also contains protein, iron and calcium.
Rye
Rye is very similar to wheat but has its own very distinctive flavor. In addition to containing a high amount of fiber, rye is a complete protein. A serving of 1/3 cup of cooked rye contains 8.22 g of fiber, or approximately 33 percent of your daily intake. Rye also has high amounts of vitamin E, riboflavin, manganese and selenium. Bread made from rye flour retains most of the nutrients of the whole grain because the germ and bran aren't stripped during processing.
References
- "The Food Bible"; Judith Wills; 1998
- "The Encyclopedia of Healing Foods"; Michael Murray, N.D., Joseph Pizzorno, N.D., Lara Pizzorno, M.A., L.M.T.; 2005
- American Heart Association: Whole Grains and Fiber
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