List of Grains That Are High in Fiber

On supermarket shelves, you find a whole host of grains and cereals staring back at you, often with grandiose health claims. It is a fact, though, that some cereals have more sugar than fiber, and only contain as much nutritional value as is added to them synthetically. Thankfully, whole grains are still available for purchase and can support good digestion, low cholesterol and healthy cardiovascular health through their high fiber content and nutritional density.

Barley (Hordeum vulgare)

• Barley helps to reduce cholesterol.

  One hundred grams of barley contains 16 grams of fiber. Barely is the fourth most produced grain in the world, though up to 80 percent of barley is given to livestock or used in making alcohol. It is good source of selenium, copper, magnesium, phosphorous and vitamin B3. The fiber in barley is high in beta-glucan, which binds to cholesterol and helps to excrete it from the body.

Amaranth (Amaranthum blitum)

• Amaranth means "never-fading flower."

  One hundred grams of Amaranth contains 15 grams of fiber. The name "amaranth" comes from the Greek word for "never-fading flower" and was originally grown in Central and South America by the ancient Aztecs and Mayans. The nutritional value of amaranth is astounding, with one cup of amaranth seeds providing 60 percent of an adult's daily protein requirements. It is an excellent source of iron, magnesium, calcium, copper, potassium and zinc, plus it has folic acid, and vitamins C, B2, B3, B5, and B6 in much greater quantities than whole wheat.

Oats (Avena sativa)

• Oats are an easy way to get nutritional fiber and nutrients.

  One hundred grams of oats contains 10 grams of fiber. Oats is one of the most common grains grown in the United States and, unlike wheat, the hulling of oats does not remove the bran or germ, preserving the nutrients. Oats are a good source of manganese, selenium, magnesium, iron and phosphorous. The fiber in oats also contain beta-glucan--a chemical that helps to lower cholesterol.

Quinoa (Chenopodium quinoa)

• Quinoa contains all the essential amino acids.

  One hundred grams of quinoa contains six grams of fiber. It's a good source of magnesium, manganese, vitamin B2, E, iron, copper and zinc and is one of the few grains that contains complete protein with all of the essential amino acids. One hundred grams of Quinoa contains 13 grams of protein. Quinoa is the least allergenic of all the grains and an excellent choice for gluten intolerant or coeliacs.

Wheat (Triticum aestivum)

• Whole wheat is much healthier than refined wheat.

  One hundred grams of wholemeal wheat contains 12 grams of fiber. The refining of wheat removes over 60 percent of the wheat grain, in which most of the nutritional value is found. Wholemeal wheat contains good amounts of vitamins B1, B2, B3, B5, B6, E, calcium, phosphorous, magnesium, iron and essential fatty acids. Refined wheat such as is in white flour contains very little of these nutrients.

Corn (Zea mays)

• Corn comes in many colors and is rich in antioxidants.

  One hundred grams of corn contains seven grams of fiber. The grains grow in rows and can range in colors from yellow to red, pink, blue and black. The B vitamins contained within corn grains are not readily digestible, but when eaten in the form of a tortilla, the combination of cornmeal and potash in the tortilla makes the B vitamins accessible again.Yellow corn is also rich in a carotenoid antioxidant called lutein.