Want to improve your dietary fiber intake? Brown rice is a good start, but there are many foods with more dietary fiber than it.
Dietary fiber is the part of food that is not digested by the body. It helps maintain proper digestion, prevents constipation, lowers cholesterol and blood sugar levels, and can even reduce the risk of heart disease, diabetes, cancer, and more.
It is recommended to reach a daily intake of about 25 grams for women and 30–35 grams for men, or even 40 grams to maximize the benefit. It is best to include whole plant-based foods in your diet, such as fruits (apples, berries), vegetables (broccoli, cauliflower), legumes (lentils, green fava beans), and whole grains (whole wheat bread), instead of relying on special supplements. Combining these foods in your daily menu makes it easy to reach the recommended fiber intake.
Here are 7 tasty and healthy options that can replace brown rice, which contains only about 2 grams of fiber per half cup, and improve your health.
1. Black Beans
Half a cup of cooked black beans contains about 9 grams of fiber—much more than rice. They are also good for the heart and blood sugar. You can add them to stews, soups, and even cakes.
2. Green Peas
Peas contain both soluble and insoluble fiber—a combination important for proper digestion. Half a cup of cooked peas contains about 4.5 grams of fiber. They also help lower cholesterol and blood sugar levels.
3. Sweet Potato
Half a cup of cooked sweet potato contains about 4 grams of fiber. It is also rich in antioxidants, which protect the body from diseases.
4. Barley (Pearl Barley)
Barley is a whole grain with a nutty flavor. Half a cup cooked contains about 3 grams of fiber. It contains a special fiber that helps reduce cholesterol and maintain normal blood sugar levels.
Quinoa is a seed considered a whole grain and a complete protein. Half a cup of cooked quinoa contains about 2.6 grams of fiber. You can add it to salads, soups, and stews instead of rice.
6. Buckwheat
Buckwheat is a gluten-free seed with 2.3 grams of fiber per half cup cooked. It is rich in anti-inflammatory and antioxidant compounds and can also help against high blood pressure and diabetes.
7. Whole Wheat Pasta
Switching from regular pasta to whole wheat pasta gives you more fiber. Half a cup of this pasta contains slightly more than 2 grams of fiber. In addition, it is richer in vitamins and minerals. You can start gradually—half regular, half whole wheat.