4 High-Fiber Whole Grains for Gut Health, According to Dietitians

Key Points:

• Experts emphasize the importance of fiber as an underrated macronutrient that supports digestive health, cardiovascular health, and lowers risks of chronic diseases and certain cancers, with high-fiber diets linked to longer lifespans.
• Despite its benefits, about 95% of American adults do not meet the recommended daily fiber intake, which is 25 to 38 grams depending on age and sex, with whole grains being a key, accessible source of fiber.
• Whole grains contain both soluble and insoluble fiber, which aid digestion, feed beneficial gut bacteria, reduce cholesterol, regulate blood sugar, and promote satiety, contributing to overall gut and heart health.
• High-fiber whole grains to prioritize include bulgur wheat, barley, oats, and buckwheat, each offering 4 to 8 grams of fiber per serving along with additional nutrients like protein, vitamins, and minerals.
• To maximize fiber intake, experts recommend consuming a variety of fiber-rich plant foods and choosing whole grains labeled as "whole" or "100% whole grain," while avoiding refined grains and fiber supplements.