The National Cancer Institute recommends the daily intake of high fiber foods to aid in proper digestion. Additionally, a diet high in dietary fiber reduces your risk for diabetes, high blood pressure, certain cancers, obesity and heart disease. The recommended daily fiber intake for an adult is between 20 to 36g. Luckily, high fiber foods are readily available, often in the healthy form of whole grains. Whole grains are foods that contain the bran, germ and endosperm of the grain. This article will discuss four readily available whole grain foods that are also high in fiber.
In recent years, the pasta industry has recognized the public’s desire to consume more high fiber foods. Luckily, this means that whole wheat pastas, such as spaghetti, ziti and fettucini, are now readily available on the pasta aisle in most grocery stores. A one cup serving size of whole wheat pasta packs an impressive average of 6.2g of fiber per serving.
Barley was discovered in South Asia over 10,000 years and is a nutritional powerhouse. This whole grain packs 6.0g of fiber per one cup serving. Additional, barley is rich in selenium, an antioxidant. In 2005, the USDA stated that barley helps reduce high cholesterol and other forms of coronary heart disease. This grain can be found in dry-milled products such as grits, flour or whole. The whole form of barley is referred to as barley pearls, which are cooked in boiling water.
Oatmeal has been a standard for many of us since childhood. his hot cereal standard is actually a whole grain superstar. In a ½ cup serving of oatmeal, eaters will consume 4g of fiber. Oatmeal is made from grinding, crushing, rolling or cutting oats. While one serving of oatmeal has 4g of fiber, you may want to follow the heart-healthy serving size supported the American Heart Association, which uses ¾ cups of oatmeal mixed with 1 ½ cups of water to give you a total of 6g of fiber in your oats alone.
Whole Grain Bread
Until recently, grocery store breads were often prepared with white flour or a mixture of wheat and white flour. Now, you should be able to find breads that are made with 100% whole grain flour. This is flour that has not been refined and therefore maintains many of its nutrients, including fiber. An average slice of whole wheat bread has nearly 2g of fiber per serving. Conveniently, whole grain sandwich breads and other types of breads are readily available in most grocery stores. When buying wheat bread, double check that the first ingredient on the ingredients list is whole grain flour. For those of you who enjoy making your own bread, many stores now sell whole grain flour, allowing for you to make a fiber-rich whole grain bread in your own kitchen.