Looking to boost your fiber intake?
Go beyond brown rice with these carbs that pack more fiber per serving.
EatingWell
Looking to increase your fiber intake but tired of brown rice?
Photo:EatingWell
There are plenty of other carbs you’re free to 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.
Health Benefits of Fiber
A high-fiber diet hasmany health benefits.
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.
Check out our20 Most Popular Sweet Potato Recipes of All Timefor inspiration on how to enjoy them.
Barley
Barley is a whole grain with a nutty flavorand it has more fiber than brown rice.
Plus, phytonutrients in barley can also help support a healthy gut microbiome.
Quinoa
Quinoa is a whole grain with more fiber and protein than brown rice.
One 1/2-cup serving of cooked quinoa has about 2.6 g of fiber.
Other health benefits associated with buckwheat include potential neuroprotective, anti-diabetes and anti-hypertensive effects.
We love thisQuinoa with Peas & Lemonrecipe that combines two high-fiber foods.
Whole-Wheat Pasta
Swapping refined pasta for whole-wheat pasta can help you increase your fiber intake.
Enjoy this pasta warm or in cold pasta salad recipes.
Think youre 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.
Black Beans
Legumes are also a good source of fiber, offering more than brown rice per serving.
The Bottom Line
There are plenty of options to increase fiber intake outside of brown rice.
After all, eating more fiber doesnt have to be boring!
Published 2023 Apr 17. doi:10.3389/fnut.2023.1110748
U.S. Department of Agriculture.
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FoodData Central.Sweet potato, baked, no added fat.
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Published 2022 Apr 20. doi:10.3390/nu14091712
U.S. Department of Agriculture.
FoodData Central.Barley, pearled, cooked.
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U.S. Department of Agriculture.
FoodData Central.Quinoa, cooked.
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Published 2023 Jul 12. doi:10.3390/antiox12071413
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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.
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doi:10.2174/1871526520999201224122605
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FoodData Central.Peas, green, cooked, boiled, drained, with salt.
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FoodData Central.Pasta, whole-wheat, cooked.
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FoodData Central.Black beans, from canned, no added fat.
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Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2741
