8 High-Fiber Packed Grains Foods You Must Try To Support Your Diet Goal
Win the battle of the bulge and boost your health by including the 40 best high-fiber foods. Here's what to add to your cart at the supermarket.
Most fitness fanatics prioritize protein on their daily menu, with good
reason. To build muscle like a pro, protein should be tops on your list. But
while other nutrients play important roles, fiber is often an afterthought. And
that could be a big mistake.
In fact, chances are you're not getting enough
fiber. Research suggests that more than 90 percent of Americans aren't meeting
their daily fiber requirement, which is 25 grams a day for women and 38 grams a
day for men. That's bad news for your physique transformation, not
to mention overall health.
Beyond helping to keep you more regular than Norm from "Cheers," a high-fiber diet can aid in fat loss, improve digestive health, better your cholesterol numbers, and slash the risk of certain types of cancer. So it should be no big surprise that a 2014 American Journal of Clinical Nutrition study found that people with a higher fiber intake had a longer lifespan than those with a lower intake. Plus, if you're eating a high-fiber diet, there's a good chance your daily menu is chockablock in the other nutrient-dense whole foods you need to reach your fitness goals.
When it comes to keeping you as lean as a racehorse, fiber exerts a
powerful one-two punch on your pudge. First, fiber waylays hunger, so it helps
prevent you from overeating those tempting cookies in the office break room. A
diet with adequate amounts of grit also improves blood sugar control, which can
go a long way in reducing fat storage.
But there's no need to choke down Metamucil to get your fill of fiber.
We've put together a list of whole-food grub that'll surely help you become one
of the few who are actually nailing their daily fiber quota. Let's go through
them aisle-by-aisle in the supermarket.
Fiber count: 6 grams per 1/4 cup
Grains are made up of three elements: endosperm, germ, and bran. It's the latter where most of the fiber is found. So when you isolate the bran of the wheat grain you end up with a flaky fiber star. It's also jam-packed with manganese, a mineral that plays an essential role in metabolism.
Fiber count: 5 grams per 1/4 cup, dry
It's good to know that a breakfast staple for many
fitness finatics is a top-notch fiber source. However, if you're simmering up
mushy quick-cook oats, it's time to make the switch to the more hearty and
creamy steel-cut version that's produced when the whole-oat grain is passed
through steel blades cutting them into pellet-like pieces. Most people find
steel-cut oatmeal to be more filling, which can help reduce midmorning
vending-machine temptation.
Fiber count: 4 grams per 1/4 cup
1. Barley, hulled
Fiber count: 8 grams per 1/4 cup, dry
For most people, their only exposure to barley is what's on tap at the
local pub. That's a shame considering simmering up a pot of the chewy grain is
a great way to get your fiber fix. It's important to understand that hulled
barley is the whole-grain form of barley, with only the outermost hull removed.
On the flipside, the more common pearled barley is
lower in fiber and less nutrient-rich, since the outer husk and bran layers
have been removed. Hulled barley takes longer to cook, up to one hour, so
consider making big batches at once. Extra cooked barley can be frozen for
future use.
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For a lunch that packs a punch, stir together cooked hulled barley with
chopped veggies like carrots, bell pepper, and parsley, cooked chicken, feta
cheese, and lemon vinaigrette. Also try swapping barley for rice for a
healthier take on fried rice.
2. Dark rye flour
Fiber count: 7 grams per 1/4 cup
Move over whole-wheat flour—there's a better option if you want to jack up
your fiber numbers. Made by grinding up whole rye kernels into a fine powder,
hearty rye flour is often overlooked in U.S. kitchens but commonly used in
Scandinavian cooking for items like breads and crackers.
Beyond fiber, it harbors several important nutrients, including phosphorus,
selenium, magnesium, and iron. Keep in mind that "light rye flour" is
similar to white flour in that it has had a portion of its nutritional goodness
stripped away.
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The robust flour can add new flavor nuances to homemade pancakes, waffles,
breads, cookies, crackers, and even pizza crust.
3. Wheat bran
Grains are made up of three elements: endosperm, germ, and bran. It's the latter where most of the fiber is found. So when you isolate the bran of the wheat grain you end up with a flaky fiber star. It's also jam-packed with manganese, a mineral that plays an essential role in metabolism.
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It's easy to stir some inexpensive wheat bran into a pot of cooked oatmeal
or into your favorite pancake batter. You can also blend some into protein
shakes, homemade energy bars, and baked goods.
4. Spelt
Fiber count: 5 grams per 1/4 cup, dry
An ancient relative of wheat, nutty-tasting spelt has a pleasant chewy
texture and is a popular heirloom grain in Germany. Generally considered more
nutritious than modern-day hybridized wheat, salubrious spelt is plush with
fiber and an array of nutrients including magnesium.
Consider magnesium the renaissance man of minerals, as it's a key player in
numerous bodily functions ranging from protein synthesis to blood-sugar control
to bone building. Each serving of spelt will also bring about 6 grams of
protein to the table. Though spelt contains gluten, some people who are wheat
sensitive find it easier to digest.
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Spelt is a winning substitute for rice in burritos or try it in soups,
stews, and veggie burgers.
5. Steel-cut oats
Fiber count: 5 grams per 1/4 cup, dry
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No need to wait for a pot of steel-cut oats to slowly cook during a harried
morning. To expedite the process, place 1 cup steel-cut oats, a pinch of salt,
and 2-1/2 cups water in a medium-sized saucepan. Bring to a slight simmer, turn
off heat, and let oats soak overnight covered. In the morning, stir in some
milk or additional water and seasonings like cinnamon, and heat over medium-low
until warmed through. Garnish with desired toppings.
6. Millet
Fiber count: 4 grams per 1/4 cup, dry
While gluten-free millet is most often used in birdseed, this inexpensive
whole grain isn't just for the birds. It actually contains more fat-fighting
fiber than quinoa and is a source of numerous must-have nutrients such as
magnesium, copper, and zinc. More great news: Research shows that the
often-overlooked little yellow beads are a stellar source of age-avenging
antioxidants.
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Use cooked millet as a side dish like you would rice or quinoa. Or toss
with cooked meat, vegetables, and a vinaigrette for a healthy lunch salad. To
make a nutritionally charged breakfast porridge, simmer 1 cup millet in 3 cups
water and stir every few minutes as the grains simmer for a creamier
consistency. Add seasonings like cinnamon and toppings such as raspberries and
chopped nuts.
7. Buckwheat groats
Gleaned from an herb native to Eastern Europe and Asia, buckwheat is
related to rhubarb and not wheat, so it's free of gluten. When whole buckwheat
kernels are crushed into pyramid-shaped grains they're called groats.
Reddish-brown "kasha" is merely buckwheat groats that have been
roasted to intensify their flavor. Among the many nutritional highlights,
buckwheat is a significant source of fiber, manganese, B vitamins, and
magnesium.
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When cooked, buckwheat swells to several times its original size, so it
works well to bulk up chili, soup, stew, risotto, burgers, meatloaf, and
casseroles. For a crunchy salad topping, try toasting buckwheat groats in a
heavy dry skillet over medium heat, stirring often, until darkened and
fragrant, about 5 minutes.
Sprinkle over salads or even yogurt and oatmeal. Popular in Japan,
quick-cooking nutty-tasting soba noodles are made with buckwheat flour and
offer a healthy upgrade to refined white pasta.
8. Popcorn
Fiber count: 4 grams per 4 cups
We're talking about the plain, air-popped variety, not the calorie-bomb
multiplex version. Ye olde popcorn is often forgotten in the dialogue of
healthy snack options, but with good fiber numbers and just 130 calories in
each 4-cup serving, you'd be hard-pressed to find many more snacks that are
less hazardous to your waistline. If you're not popping your own, look for
bagged versions with as short of an ingredient list as possible.
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Popcorn makes a stellar addition to trail mix for a
healthy snack whether you're deskbound or lost in the woods. Try combining
popcorn with some dried fruits, roasted nuts, and seeds.
You can try the food at the top to support the nutritional needs and diet help you lose weight or body fat. The fiber content in foods is very beneficial for the body and nutrition is very good
for the body. besides providing healthy benefits for the body, the
nutrient content of these foods can help prevent various diseases. 8 high-fiber packed grains foods at the top can be alternative to you to support your diet goal. Good luck to your diet. Keep spirit for a healthier life.