20 Ways to Pump up the Fiber With Whole Grains

Adding more whole grains to your diet is a supremely satisfying, easy way to ensure you’re getting your daily recommended fiber intake — the American Institute for Cancer Research (AICR) recommends getting at least 30 grams of dietary fiber each day as part of a healthy eating pattern to lower cancer risk. Your options for whole grains are seemingly endless: whole wheat, brown rice, oats, barley, corn, farro and... spelt, buckwheat, quinoa, millet, and more. And although quinoa and millet are technically seeds, their tasty usefulness as gluten-free options makes us include them.  Below, find a range of delicious, fiber-rich snacks and meals starring some of these filling fiber-rich foods. Enjoy!