Four Gut-Healthy Grains to Boost Fiber Intake, Say Dietitians

Dietitians emphasize fiber’s pivotal role in digestion, heart health, and longevity, noting that most Americans fall short of daily fiber. The best way to raise intake is through fiber-rich foods, especially whole grains, which provide soluble and insoluble fiber that supports gut bacteria, improves digestion, lowers LDL cholesterol, and aids satiety. Top high-fiber grains include bulgur (about 8 g per cooked cup), barley (roughly 6 g per serving), oats (about 4 g per 1/2 cup dry), and buckwheat (about 4.5 g per serving); other options include spelt, millet, teff, amaranth, quinoa, and popcorn. The Dietary Guidelines advise 2–4 servings of whole grains daily and 25–38 g of fiber per day.