Key Takeaways
Brown rice is often praised for its fiber, but grains like barley, bulgur, and oats pack significantly more—making them excellent swaps for boosting digestive and heart health.These fiber-rich grains are not only nutritious but also versatile, working well in dishes from salads and grain bowls to soups, stir-fries, and even baked goods.In addition to fiber, these grains offer a range of essential nutrients—including B vitamins, magnesium, and plant-based protein—that support immunity, metabolism, and sustained energy.

Fiber is making a comeback, with trends like ‘fibermaxxing’ starting to gain nearly as much traction as the high-protein craze. 

If you’re not familiar, fiber is a type of complex carbohydrate that’s tied to a range of health benefits throughout the body. “Fiber helps to regulate bowel movements, adds bulk to stool, and produces short chain fatty acids that help to feed our gut microbiota,” explains Stephanie Mendez, RDN, RYT, CPT, a registered dietitian specializing in gastrointestinal (GI) motility disorders. This support of the gut microbiome bodes well for other areas of health too, like immunity and heart health. Speaking of cardiovascular health, “fiber also binds to cholesterol in the gut and helps carry it out of the body, supporting heart health,” Mendez adds. 

But fiber’s benefits don’t end there. “Fiber does more than just support regular digestion—it also helps manage blood sugar and keeps you feeling full longer,” shares Brannon Blount MS, RDN, a Virginia-based dietitian. These perks are related to fiber’s digestion-slowing capabilities.

To reach the recommended minimum intake of 25 grams of fiber per day, foods like fruits, veggies, nuts, seeds, and legumes are fantastic options. “However, adding a variety of whole grains to your meals is also an easy and delicious way to increase fiber without much effort,” says Blount. 

Oftentimes, brown rice is a go-to grain for upping fiber intake. But there are actually plenty of other grains that pack just as much fiber—if not more—as this popular weeknight staple. Read on to discover six of these very grains.

Grains The Are Higher in Fiber Than Brown Rice

In a half cup of uncooked brown rice (which cooks up to about a cup and a half), you’ll find approximately three grams of fiber. The following six grains boast even more of this complex carb in the same amount:

Farro

Credit: Caitlin Bensel

Fiber Content: 7 grams per ½ cup uncooked

Though it’s a less popular grain compared to others on this list, farro is packed with nutrition. “Farro is a great source of plant-based protein, magnesium, zinc, and antioxidants,” says Mendez. These nutrients combine to support immunity, bone health, and tissue repair throughout the body. It also just so happens to serve as the perfect rice substitute. “Enjoy it in grain bowls, soups, or tossed with roasted veggies and vinaigrette,” offers Blount. Speaking of grain bowls, Mendez shares that her favorite farro bowl “includes farro, sweet potatoes, chickpeas, broccoli, goat cheese, and chicken.”

Oats

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Fiber Content: 10 grams per ½ cup uncooked

Oats are a breakfast staple already found in most American pantries—and they’re loaded with fiber, heart-healthy fats, protein, beneficial plant compounds, B vitamins, phosphorus, magnesium, zinc, copper, and selenium. These support heart, tissue, immune, bone, and metabolic health. If not made into oatmeal in the morning, oats are delicious in smoothies, baked goods, and homemade granola or energy bars. Some people even use this grain as breading for proteins, or a gluten-free flour substitute.

Barley

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Anna Kurzaeva/Getty Images 

Fiber Content: 17 grams per ½ cup uncooked, hulled

Though often typecast as a winter soup ingredient, barley has plenty of other delicious uses in the kitchen “Barley can be used to make a delicious warm salad by pairing it alongside zucchini and bell peppers and topping with some extra virgin olive oil and feta cheese,” says Mendez. Blount adds: “It’s perfect in stews or as a risotto alternative (aka ‘barlotto’).” But aside from being a yummy addition to a variety of dishes, barley is incredibly nutritious. “Barley contains beta-glucan, a type of soluble fiber that may help to lower cholesterol and support blood sugar balance,” shares Mendez. It’s also high in iron, B vitamins, protein, manganese, magnesium, phosphorus, and selenium—positively impacting bone, metabolic, tissue, and immune health.

Sorghum

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Aninka Bongers-Sutherland/Getty Images

Fiber Content: 7 grams per ½ cup uncooked

As an underrated superfood, sorghum is slowly starting to gain more widespread recognition nationwide. This is thanks to the robust nutrition it offers—including plant compounds, protein, iron, zinc, magnesium, selenium, B vitamins, phosphorus, and potassium. And with this combination of nutrients, there are few body systems that this ancient grain doesn’t benefit. Sorghum cooks up similarly to brown rice or quinoa, and can be used in equally similar fashions—whether that be in grain bowls, soups, salads, or stir fries. Its flour can also be utilized in a range of baked goods. 

Bulgur

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Fiber Content: 13 grams per ½ cup uncooked

“Bulgur is an excellent source of fiber and especially high in manganese and magnesium,” shares Mendez. You’ll also find notable amounts of iron and B vitamins in this hearty grain to further support blood health and energy metabolism. “My favorite way to consume it is in turkey bulgur bowls with ground turkey, bulgur, vegetables (such as tomatoes and bell peppers), topped with yogurt sauce and served with warm pita bread,” Mendez adds. Bulgur can also be served in tabouleh, or as a standalone side dish with lemon and herbs (similar to a rice pilaf).

Quinoa

Credit: Victor Protasio

Fiber Content: 7 grams per ½ cup uncooked

Quinoa is a go-to for protein lovers because it’s a complete protein—meaning it contains all nine essential amino acids—unlike many other grains (though technically, it’s a seed!). It’s also naturally gluten-free and contains impressive levels of B vitamins, phosphorus, manganese, magnesium, plant compounds, zinc, copper, and iron. “Use it as a base for salads, stuffed peppers, or a warm breakfast bowl with fruit,” Blount recommends. Quinoa is also super tasty in soups, stir-fries, and even baked goods as a fun textural element.

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