Sun Sep 15 15:00:00 UTC 2024: ## Tired of Brown Rice? 7 Dietitian-Approved High-Fiber Carbs to Spice Up Your Diet

Looking to boost your fiber intake but find brown rice a bit monotonous? Don’t worry, there are plenty of other delicious and nutritious options available. Registered dietitians Sheri Gaw and Rhyan Geiger recommend exploring these seven high-fiber alternatives, all offering more fiber per serving than brown rice:

**1. Sweet Potatoes:** This starchy vegetable packs a whopping 4 grams of fiber per half-cup serving. They’re also rich in antioxidants and beneficial compounds, helping prevent inflammation, cancer, and nerve damage. Swap them for brown rice in soups, stews, salads, and side dishes to double your fiber intake.

**2. Barley:** This nutty-flavored whole grain offers 3 grams of fiber per half-cup serving. Barley contains beta-glucan, a viscous soluble fiber that helps lower cholesterol and blood sugar levels. Its phytonutrients also support a healthy gut microbiome.

**3. Quinoa:** This protein-rich whole grain boasts 2.6 grams of fiber per half-cup serving. Quinoa’s bioactive compounds offer antioxidant and anti-cancer properties. It’s a versatile replacement for brown rice in stir-fry dishes, soups, stews, casseroles, and salads.

**4. Buckwheat:** This surprisingly gluten-free grain (technically a seed) provides 2.3 grams of fiber per half-cup serving. It’s also packed with rutin and quercetin, antioxidants known to reduce inflammation. Buckwheat flour contains four times the fiber of all-purpose white flour. Use it in place of brown rice, or enjoy it in gluten-free pancakes.

**5. Green Peas:** These starchy vegetables are rich in both soluble and insoluble fiber, delivering 4.5 grams per half-cup serving. Insoluble fiber promotes digestion, while soluble fiber lowers cholesterol and blood sugar. Combine them with quinoa for a high-fiber meal.

**6. Whole-Wheat Pasta:** Swapping refined pasta for this healthier option will boost your fiber intake. One half-cup of cooked whole-wheat pasta offers slightly more than 2 grams of fiber, along with added vitamins and minerals. Experiment with warm pasta dishes or cold pasta salads.

**7. Black Beans:** Legumes are excellent fiber sources, exceeding brown rice per serving. Half a cup of canned black beans provides 9 grams of fiber. A diet rich in legumes is linked to reduced risks of hypertension, type 2 diabetes, and other inflammatory conditions.

By incorporating these high-fiber alternatives into your diet, you’ll enjoy the numerous health benefits of increased fiber intake, while also adding variety and flavor to your meals. Remember, eating more fiber doesn’t have to be boring!

Read More