Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 19, 2023
A balanced diet must include an adequate amount of dietary fiber. Fiber is a vital component in maintaining blood sugar levels, lowering cholesterol levels and helping people feel full. Evidence that dietary fiber is also important to a healthy gut microbiome is mounting. Fruits, vegetables and grains are all good sources of dietary fiber.
Fiber per serving: 2.8 grams
While it has a relatively high level of dietary fiber per serving, barley products tend to be overlooked as high-fiber grains. Barley is an excellent fiber choice for those who want to avoid overeating because it has a pronounced effect on satiety.
It also contains several other essential nutrients. One of the best ways to incorporate barley into your diet is by adding it to soups and stews, but it's also an ingredient in some breads, breakfast cereals and protein bars.
Fiber per serving: 2.0 grams
Whole-wheat bread is one of the most common high-fiber grains in the world. It's relatively easy to make the switch from white bread to whole-wheat and bread is generally quite versatile. You can make toast, sandwiches and other quick meals with it, or incorporate it into various recipes.
Whole-wheat bread also tends to have higher levels of certain vitamins and minerals. You may also choose to eat whole-grain bread, which typically contains both wheat and other grains, such as barley.
Fiber per serving: 1.7 grams
Oatmeal is another excellent source of fiber. High-fiber oats can even be supplemented with other high-fiber foods, such as fruit, seeds and nuts. A common breakfast food enjoyed hot or cold, oatmeal is an important source of soluble and insoluble fiber. Soluble fiber contributes to healthy blood sugar levels and insoluble fiber is bulk-forming, which is important for gut health.
There are many options for eating oatmeal. You can choose from rolled or steel-cut oats. Cook them on the stove or in the microwave, or prepare overnight oats. Enjoy them sweetened with honey, syrup or sugar, or try them with savory toppings, such as eggs.
Fiber per serving: 1.4 grams
Fiber sources such as millet may be more difficult to find, depending on where you live, but they are just as useful for adding fiber to your diet as other grains. You can use tools such as diet-tracking apps, and online grocery shopping resources to find millet and other high-fiber grains.
Millet is similar to wheat. It is a common cereal crop in Africa and Eurasia and comes in several varieties, including pearl millet and sorghum. It can be cooked and eaten in its whole form, most commonly roasted, popped or in porridges. It can also be ground into flour to make a variety of bread products.
Fiber per serving: 1.2 grams
Corn is a common grain that is important to many cultures, but it's also a good source of fiber. You can prepare it in a variety of ways, including boiled, roasted, on or off the cob and as popcorn. Many people even use flour made from corn to make bread, tortillas and baked goods.
Keep in mind, while consuming corn will add fiber to your diet no matter what, the way you prepare it can impact the health benefits it provides. For example, many people enjoy popcorn with salt, butter and other condiments and flavorings added, which can increase fat and sodium intake, making popcorn a poor choice for certain dietary goals.
Fiber per serving: 1.1 grams
Quinoa is a particularly useful source of fiber for those with gluten-free diets. Many high-fiber grains also contain gluten, so people with gluten intolerances or Celiac Disease need to avoid them. Quinoa lacks gluten and is a good source of both fiber and other essential nutrients, such as vitamin B2 and iron.
Quinoa is a versatile food you can include in your breakfast, lunch, dinner or snacks. Not only is it a good source of fiber, but it's also an excellent meat substitute.
Fiber per serving: 0.6 grams
All varieties of rice contain fiber, but if you're looking for high-fiber rice, you should choose brown rice instead of white. When white rice is processed, the bran and cereal germ layers, which contain the most fiber, are removed. In brown rice, those layers are left intact.
You can enjoy brown rice in all the same ways you enjoy white rice, but remember that brown rice needs to cook for a longer period of time than white rice due to the differences in how they are processed.
Our meal planning app can help you to get enough fiber and other nutrients with the click of a button, by creating personalized meal plans made just for you and your nutrition needs.
