A 100 gram serving of brown rice has about 1.8 grams of fiber. Here are some foods that have more fiber than brown rice.
Sweet potato
Sweet potatoes are a nutritious starchy food with 3 grams of fiber per 100 grams, good for blood sugar. At the same time, sweet potatoes are rich in antioxidants and other protective benefits that help prevent oxidation, inflammation, cancer, and nerve damage.
Sweet potatoes also contain bioactive compounds such as carotenoids, antioxidants that play a role in reducing the risk of chronic and degenerative diseases.
Barley
Barley is a whole grain that is higher in fiber than brown rice. 100 grams of barley has 17 grams of fiber. Barley contains a type of soluble fiber called beta-glucan, which helps trap LDL cholesterol and prevent it from being reabsorbed during digestion.
In addition to lowering cholesterol, the fiber in barley also helps reduce blood sugar response after meals.
Quinoa
Whole grain quinoa has more fiber and protein than brown rice. 100 grams of quinoa has about 2.8 grams of fiber.
Quinoa is rich in bioactive compounds that have antioxidant and anticancer properties.
Buckwheat
Buckwheat is a gluten-free grain that has more fiber than brown rice and takes about the same amount of time to cook. 100 grams of buckwheat contains about 10 grams of fiber.
Buckwheat has neuroprotective, antidiabetic and antihypertensive effects.
Peas
Starchy peas are rich in both soluble and insoluble fiber, providing 5 grams of fiber per 100-gram serving.
Insoluble fiber promotes healthy digestion, helping to reduce cholesterol, blood sugar levels and inflammation.
