7 Carbs with More Fiber Than Brown Rice

7 Carbs with More Fiber Than Brown Rice

Health Benefits of Fiber

A high-fiber diet has numerous health benefits. 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 acts as a broom sweeping through the system to help keep us regular and remove waste products. It can even help remove cholesterol from being absorbed to improve heart health. Fiber also takes longer to digest, so it increases feelings of fullness and supports stable blood sugar levels, which may support a healthy weight.

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7 Carbs with More Fiber Than Brown Rice

Brown rice is a staple in many diets, but did you know that there are other carbs that have even more fiber? Here are 7 options to increase your fiber intake:

1. Sweet Potato

Sweet potatoes are a nutritious, starchy vegetable with 4g of fiber in every 1/2-cup serving of mashed tater. They are rich in fiber, antioxidants, and other protective benefits that help to prevent oxidation, inflammation, cancer, and nerve damage. Swapping out equal amounts of brown rice for sweet potatoes in soups, stews, salads, and side dishes can double your fiber intake.

2. Barley

Barley is a whole grain with a nutty flavor—and it has more fiber than brown rice. One 1/2-cup serving of cooked barley has 3g of fiber. Barley contains a viscous type of soluble fiber known as beta-glucan, which helps trap LDL cholesterol and prevent reabsorption during digestion. In addition to reducing cholesterol, one review suggests that the fibers in barley also help lower the blood sugar response following a meal.

3. Quinoa

Quinoa is a whole grain with more fiber and protein than brown rice. One 1/2-cup serving of cooked quinoa has about 2.6g of fiber. Along with fiber, quinoa has many bioactive compounds with antioxidant and anti-cancer properties. Quinoa is a complete source of protein, making it an excellent option for vegetarians and vegans.

4. Buckwheat

Buckwheat, a surprisingly gluten-free grain that’s technically a seed, has more fiber than brown rice and takes about the same time to prepare. A 1/2-cup serving of cooked buckwheat has about 2.3g of fiber. Buckwheat contains the phytochemicals rutin and quercetin, antioxidants known to reduce inflammation. Other health benefits associated with buckwheat include potential neuroprotective, anti-diabetes, and anti-hypertensive effects.

5. Green Peas

Green peas are a starchy vegetable rich in both soluble and insoluble fiber, offering 4.5g per 1/2-cup cooked serving. Insoluble fiber promotes healthy digestion by adding bulk to the stool and speeding up transit time, making stools easier to pass. Peas are also rich in soluble fiber, which forms a gel-like material that lowers cholesterol, blood sugar, and inflammation.

6. Whole-Wheat Pasta

Swapping refined pasta for whole-wheat pasta can help you increase your fiber intake. A 1/2-cup of cooked whole-wheat pasta has slightly more than 2g of fiber. In addition, whole grains also have more vitamins and minerals than refined grains. Enjoy whole-wheat pasta warm or in cold pasta salad recipes.

7. Black Beans

Legumes are also a good source of fiber, offering more than brown rice per serving. A 1/2-cup of canned black beans has about 9g of fiber. A balanced diet that includes legumes is associated with a lower risk of hypertension, type 2 diabetes, and other inflammatory conditions.

The Bottom Line

There are plenty of options to increase fiber intake outside of brown rice. A high-fiber diet, including foods like sweet potatoes, barley, quinoa, buckwheat, green peas, whole-wheat pasta, and black beans, offers many healthy benefits. After all, eating more fiber doesn’t have to be boring!

FAQs

Q: How much fiber should I aim to consume daily?
A: The American Heart Association recommends consuming at least 25-30 grams of fiber per day.

Q: What are some high-fiber foods besides the ones listed?
A: Other high-fiber foods include avocados, Brussels sprouts, broccoli, carrots, apples, bananas, and pistachios.

Q: Can I increase my fiber intake gradually?
A: Yes, it’s recommended to increase your fiber intake gradually to allow your gut microbiome to adjust. Aim to increase your fiber intake by 2-3 grams per day.

Q: Will increasing my fiber intake cause digestive issues?
A: Some people may experience digestive issues when increasing their fiber intake, such as bloating, gas, or stomach cramps. However, these symptoms are usually temporary and can be alleviated by drinking plenty of water and increasing fiber intake gradually.