You’ve been choosing brown rice for years — it’s whole, it’s hearty, it feels like the “healthy” option. But what if it’s not even the best fiber source out there?
Turns out, 9 grains with more fiber than brown rice are quietly outperforming it in nutrition, gut support, and blood sugar balance — and registered dietitians are making the switch. These aren’t trendy superfoods or lab-made alternatives. They’re real, accessible, and deeply nourishing whole grains that do more than just fill your plate.
And once you try them, you might not go back.
1. Farro
Nutty, chewy, and packed with texture, farro has nearly double the fiber of brown rice per cup. Dietitians love it for its balance of protein and complex carbs — it keeps you full without the crash. It’s also rich in antioxidants that support long-term heart health. Think of it as brown rice’s smarter, more resilient cousin.
2. Barley (Hulled, Not Pearl)
Hulled barley is a fiber powerhouse — delivering over 10 grams per cooked cup. Its high beta-glucan content helps lower cholesterol and stabilize insulin levels. Unlike pearl barley, hulled retains its bran, making it a true whole grain. Dietitians recommend it in soups and grain bowls for slow-burning energy.
3. Spelt
This ancient wheat relative digests more gently than modern wheat and offers 8 grams of fiber per cup — well ahead of brown rice. It has a mild, slightly sweet flavor that works in everything from risottos to breakfast porridge. Dietitians see it as a bridge for people wanting more fiber without drastic change.
4. Teff
Tiny but mighty, teff is a gluten-free grain from Ethiopia that packs more fiber than brown rice — plus iron and calcium. It’s naturally resistant to blood sugar spikes, making it a favorite among dietitians for metabolic health. Cooked into a soft porridge or used in flatbreads, it’s comfort food with a nutritional edge.
5. Bulgur
You’ve had it in tabbouleh — but you might not know it’s one of the highest-fiber grains available. With 8.2 grams per cup, bulgur outperforms brown rice and cooks in just 10 minutes. Dietitians praise its speed and gut-friendly fiber blend, making it ideal for quick, satisfying meals that don’t sabotage digestion.
6. Oats (Steel-Cut or Rolled)
Yes, oatmeal counts — and it’s ahead of brown rice in both soluble fiber and heart health benefits. Steel-cut oats, in particular, offer a slow energy release that keeps hunger at bay for hours. Dietitians call them a “gut favorite” for their ability to feed good bacteria and reduce inflammation.
7. Quinoa
Already a pantry staple for many, quinoa delivers 5 grams of fiber per cup — slightly more than brown rice — plus all nine essential amino acids. Dietitians highlight it not just for fiber, but for being a complete protein, making it a top choice for plant-forward diets.
8. Wild Rice
Technically a grass, wild rice has 30% more fiber than brown rice and a bold, earthy flavor. It’s also rich in antioxidants like anthocyanins — the same compounds found in blueberries. Dietitians use it to add depth to grain mixes and boost nutrient density without extra effort.
9. Sorghum
This gluten-free grain is a hidden gem — chewy like barley, neutral in flavor, and loaded with 6.3 grams of fiber per cup. It’s also rich in polyphenols that support insulin sensitivity. Dietitians are turning to sorghum for its versatility: pop it like popcorn, boil it like rice, or toss it into salads.
Read Also: 10 Summer Pasta Dishes That Highlight Seasonal Produce
We think we’re making good choices — but sometimes, better options are hiding in plain sight. These grains don’t need hype. They just need a place on your stove.
So ask yourself: Which of these 9 grains with more fiber than brown rice will you try first — and could your usual bowl be upgraded tomorrow?
