You can’t use a list of high fiber foods until you don’t know anything about fibers.
The thought of eating a high fiber cereal makes some people cringe. It's probably because for a long time those cereals did not taste much better than chipped cardboard. There have been many studies that all point to the very important benefits to your health from eating whole grains.
So which are the high fiber cereals?
Oatmeal! There is a significant amount of fiber in oatmeal. You need not even cringe at the sound of oatmeal any more as there is a large variety of flavors to jazz up the plain old oats! You can also add your own little recipe of prunes or raisins to your oatmeal.
Bran cereals also have a high fiber content. They top the chart in the high fiber cereal list. Bran is one of the richest sources of fiber having almost 20gms of fiber in one cup. There are also other variants of bran like raisin bran that are healthy high fiber cereals.
Another idea is to opt for foods with whole wheat. Ditch the white bread and go for brown. Brown bread is made from whole wheat and has significantly higher quantities of fiber. Ditto with whole wheat pasta and brown rice.
Rye: The list of cereals high in fiber includes rye, which is related to wheat and barley. Most people prefer to consume whole rye grains by simply boiling them. Popular food products based on whole rye cereal are flour, bread, crack rye, rye flakes and rolled rye. It is found that rye bread contains more fiber than any other types of breads available to us.
Corn: Corn added in our regular diet contains fiber, vitamin B, vitamin C, folate, manganese and phosphorous. In 100 g of corn, total fiber accounts to about 7 g. And approximately 90 percent of fiber in corn is of soluble type.
Brown Rice: Brown rice is one of the high fiber cereals, which is opted by most rice eaters. Brown rice is available as whole grains or after grinding in coarse form. Soaking of brown rice in water prior to cooking enhances the nutritional value of the meals.
Flax: Flax, also known as linseed, falls under the group of cereals high in fiber low in sugar. In simple words, it contains a negligible amount of usable carbs.
Chia Seeds: It is a rich source of dietary fiber, omega-3 essential fatty acid, antioxidants and proteins. Eating 100 g of chia seeds is sufficient to provide 25 g of healthy fiber. It can be eaten raw, as sprouts or the seed can be ground to make flour. Whole chia seeds are sold in packages, and they are added in salads, cereals, yogurt and soups.
Barley: Barley contains high percentage of beta-glucan soluble fiber. Unlike other good sources of fiber, it contains fiber in the whole seed kernel. In the market, you can get hulled barley (with the hull part removed), pearl barley and barley flakes.