Whole grains (like oats, whole rye, whole wheat, barley, quinoa, brown rice) contain fiber, vitamins, and minerals that are stripped away in refined grains. Fiber is also found in veggies, fruits, legumes, and seeds.
How much per day?
Aim for 25–35g of fiber per day.
That usually means:
- 2–3 servings of whole grains
- Plus vegetables, fruit, or legumes at each meal
Why it matters
Whole grains add complex carbs, protein, and slow energy — unlike white bread or sugary cereal. Fiber supports:
- gut health and digestion
- blood sugar balance
- longer fullness, helping with appetite control
- lower risk of heart disease and colon cancer
Swap white for brown
Choose seeded whole grain bread instead of white. Go for brown rice over polished. And for a snack — dip raw carrots in hummus.