Tired of the same old brown rice? Looking to boost your fiber intake without sacrificing flavor? There are plenty of delicious and nutritious high-fiber carbs that can provide you with the same health benefits. In this article, we’ll explore 7 dietitian-approved options that offer more fiber than brown rice.
The Benefits of Fiber
A high-fiber diet offers numerous health benefits. According to Sheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights, “A diet that includes plenty of fiber from fruits, vegetables, whole grains, beans, nuts, and seeds is associated with a lower risk of diabetes, heart disease, immune disorders, and some types of cancer.”
Fiber plays a crucial role in maintaining overall health. “Fiber acts as a broom sweeping through the system to help keep us regular and remove waste products,” explains Rhyan Geiger, RDN, a Phoenix-based dietitian. “It can even help remove cholesterol from being absorbed to improve heart health.”
Additionally, fiber takes longer to digest, increasing feelings of fullness and supporting stable blood sugar levels, which can contribute to a healthy weight.
7 High-Fiber Carbs That Outshine Brown Rice
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Sweet Potatoes: These nutritious, starchy vegetables pack a punch of fiber, with 4 grams in every 1/2-cup serving of mashed sweet potato. They are also rich in antioxidants and other protective compounds that help prevent oxidation, inflammation, cancer, and nerve damage.
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Barley: This whole grain offers a nutty flavor and a fiber boost. A 1/2-cup serving of cooked barley contains 3 grams of fiber. Barley is particularly beneficial for heart health due to its soluble fiber, known as beta-glucan, which helps trap LDL cholesterol and prevent reabsorption during digestion.
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Quinoa: Quinoa is a versatile whole grain with more fiber and protein than brown rice. It is also a gluten-free complete source of protein. A 1/2-cup serving of cooked quinoa has approximately 2.6 grams of fiber. Beyond fiber, quinoa contains bioactive compounds with antioxidant and anti-cancer properties. Consider using quinoa as a substitute for brown rice in stir-fries, soups, stews, casseroles, or salads.
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Buckwheat: Buckwheat, a gluten-free grain, offers more fiber than brown rice and is surprisingly easy to prepare. A 1/2-cup serving of cooked buckwheat contains about 2.3 grams of fiber. Buckwheat flour also has four times the amount of fiber compared to all-purpose white flour. Additionally, buckwheat contains the phytochemicals rutin and quercetin, antioxidants known to reduce inflammation. Enjoy buckwheat as a side dish or in gluten-free recipes like pancakes.
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Green Peas: These starchy vegetables are rich in both soluble and insoluble fiber, offering 4.5 grams per 1/2-cup cooked serving. Insoluble fiber promotes healthy digestion by adding bulk to the stool, while soluble fiber helps lower cholesterol, blood sugar, and inflammation.
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Whole-Wheat Pasta: Swapping refined pasta for whole-wheat pasta can significantly increase your fiber intake. A 1/2-cup of cooked whole-wheat pasta has slightly more than 2 grams of fiber. Whole grains also contain more vitamins and minerals than refined grains. Enjoy whole-wheat pasta warm or in cold pasta salad recipes.
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Black Beans: Black beans are a great source of fiber, offering approximately 9 grams per 1/2-cup serving. They are also packed with protein and other essential nutrients. Incorporate black beans into your meals by adding them to soups, salads, or burritos.
The Bottom Line
There are plenty of options to increase your fiber intake beyond brown rice. A high-fiber diet, including foods like sweet potatoes, barley, quinoa, buckwheat, green peas, whole-wheat pasta, and black beans, offers numerous health benefits. By incorporating these fiber-rich foods into your meals, you can improve your digestive health, lower your risk of chronic diseases, and support a healthy weight.
Additional Tips for Incorporating High-Fiber Carbs into Your Diet
- Gradually increase your fiber intake: To avoid digestive discomfort, gradually increase your fiber intake over time.
- Stay hydrated: Drinking plenty of water is essential for optimal fiber digestion.
- Experiment with different high-fiber foods: Find the foods that you enjoy the most and incorporate them into your regular meals.
- Consider a fiber supplement: If you’re struggling to meet your daily fiber needs, a fiber supplement can be helpful. However, it’s always best to consult with a healthcare professional before starting any new supplement.
By following these tips and incorporating more high-fiber carbs into your diet, you can enjoy the many health benefits of fiber while also adding variety and flavor to your meals.
