- A high-fiber diet can help reduce risk of diabetes, heart disease, and some cancers while supporting a healthy gut.
- Brown rice only offers 2 grams of fiber per 1/2 cup serving, so explore other options that can offer more fiber per serving.
- Foods with more fiber than brown rice include black beans, sweet potatoes, peas, and whole grains.
Looking to increase your fiber intake but tired of brown rice? There are plenty of other carbs you can eat and still get the same health benefits. End the meal monotony with these 7 dietitian-approved carbs that have more fiber than brown rice.
Health Benefits of Fiber
A high-fiber diet has many health benefits. “A diet that includes plenty of fiber from fruits, vegetables, whole grains, beans, nuts and seeds is associated with a lower risk of diabetes, heart disease, immune disorders and some types of cancer,” says Sheri Gaw, RDN, CDCES, a registered dietitian.
The nutrient does some pretty remarkable things inside the body. “Fiber acts as a broom sweeping through the system to help keep us regular and remove waste products. It can even help remove cholesterol from being absorbed to improve heart health,” says Rhyan Geiger, RDN. Fiber also takes longer to digest, so it increases feelings of fullness and supports stable blood sugar levels, which may support a healthy weight.
A 1/2-cup serving of brown rice has about 2 grams of fiber. Here are some foods that have more fiber per 1/2-cup serving.
1. Black Beans
Legumes, like black beans, are also a good source of fiber, offering more than brown rice per serving. A 1/2-cup of canned black beans has about 9 g of fiber. A balanced diet that includes legumes is associated with a lower risk of hypertension, type 2 diabetes and other inflammatory conditions. Enjoy black beans in tacos, soups and even as brownies!
2. Green Peas
Green peas are a starchy vegetable rich in both soluble and insoluble fiber, offering 4.5 g per 1/2-cup cooked serving. Insoluble fiber promotes healthy digestion by adding bulk to the stool and speeding up transit time, making stools easier to pass. Peas are also rich in soluble fiber, which forms a gel-like material that lowers cholesterol, blood sugar and inflammation. We love this Quinoa with Peas & Lemon recipe that combines two high-fiber foods.
3. Sweet Potato
Sweet potatoes are a nutritious, starchy vegetable with 4 g of fiber in every 1/2-cup serving of mashed tater. “They are rich in fiber, antioxidants and other protective benefits that help to prevent oxidation, inflammation, cancer and nerve damage,” says Gaw. Sweet potatoes also contain bioactive compounds like carotenoids, an antioxidant that plays a role in reducing the risk of chronic and degenerative diseases.
“Swapping out equal amounts of brown rice for sweet potatoes in soups, stews, salads and side dishes can double your fiber intake,” says Gaw. Try sweet potatoes roasted, mashed or stuffed.
4. Barley
Barley is a whole grain with a nutty flavor—and it has more fiber than brown rice. One 1/2-cup serving of cooked barley has 3 g of fiber. “Barley contains a viscous type of soluble fiber known as beta-glucan, which helps trap LDL cholesterol and prevent reabsorption during digestion,” Gaw explains. In addition to reducing cholesterol, one review suggests that the fibers in barley also help lower the blood sugar response following a meal. Plus, phytonutrients in barley can also help support a healthy gut microbiome.
5. Quinoa
Quinoa is a whole grain with more fiber and protein than brown rice. “Though quinoa is technically a seed, nutritionally it is considered a gluten-free whole grain and a complete source of protein,” says Gaw. One 1/2-cup serving of cooked quinoa has about 2.6 g of fiber.
Along with fiber, quinoa has many bioactive compounds with antioxidant and anti-cancer properties. Gaw suggests using it to replace brown rice in stir-fry dishes, soups, stews, casseroles or salads.
6. Buckwheat
“Buckwheat, a surprisingly gluten-free grain that’s technically a seed, has more fiber than brown rice and takes about the same time to prepare,” says Geiger. A 1/2-cup serving of cooked buckwheat has about 2.3 g of fiber. Buckwheat flour also has four times the amount of fiber compared to all-purpose white flour.,
Buckwheat contains the phytochemicals rutin and quercetin, antioxidants known to reduce inflammation. Other health benefits associated with buckwheat include potential neuroprotective, anti-diabetes and anti-hypertensive effects.
Use buckwheat in place of brown rice with lunch or dinner, or try them at breakfast by making Buckwheat Pancakes.
7. Whole-Wheat Pasta
Swapping refined pasta for whole-wheat pasta can help you increase your fiber intake. A 1/2-cup of cooked whole-wheat pasta has slightly more than 2 g of fiber. In addition, whole grains also have more vitamins and minerals than refined grains. Enjoy whole wheat pasta warm or in cold pasta salad recipes. Gradually switch over to whole-wheat pasta by swapping half regular pasta for whole-grain options.
Try These High-Fiber Recipes
Our Expert Take
There are plenty of options to increase fiber intake outside of brown rice. A high-fiber diet, including foods like black beans, green peas, sweet potatoes, barley, quinoa, buckwheat, whole-wheat pasta and , offers many healthy benefits. After all, eating more fiber doesn’t have to be boring!
