22 High Fiber Whole & Gluten Free Grains List

Fiber can enhance digestion, decrease cholesterol, and avoid constipation. Also, a lot of people don’t consume enough of it. We typically only receive around half of what we require.

Fiber has a lot of health advantages. The significance of fiber in immunological health is the most promising advantage that is gaining increasing attention in today’s era.

We are aware that obesity, diabetes, and cardiovascular disease all have underlying inflammatory processes. Dietary fiber might influence the immune system, which would lead to a lower risk of obesity, diabetes, cancer, and cardiovascular disease.

If you start focusing on whole grains, it would be one of the simplest strategies to increase fiber consumption in your regular routine. Let me tell you that the majority of whole grains are excellent providers of fiber.

In nature, a grain is essentially the whole seed of the plant, which consists of the endosperm, germ, and bran. Fiber, protein, and other important elements are lost when grains are refined because the germ and bran are removed.

The Whole Grains Council acknowledges a number of grains and describes whole grains or foods produced from them as having all the essential components and naturally-occurring nutrients of the complete grain seed.

Today in this article, we will be studying different types of grains that are rich in fibers and can be found across the world. So, here we begin!

22 High Fiber Whole & Gluten Free Grains List

High Fiber Whole & Gluten Free Grains

1. Bulgur Wheat 8 grams per 100 grams
2. Kamut (Khorasan – Wheat) 7.4 grams per 100 grams
3. Amaranth 6 grams in 1/4 cup of amaranth.
4. Teff 4 grams in one-quarter cup of teff
5. Pearled Barley 17 grams per 100 grams.
6. Quinoa 5 grams per cup.
7. Whole Wheat Spaghetti  6 grams per 100 grams.
8 Whole-Wheat Pasta 7 grams per 100 grams.
9. Buckwheat  2.7% of fibers is present.
10. Oats 8 grams per 81 grams.
11. Whole Wheat Bread 7 grams per 100 grams.
12. Wild Rice 6 grams per 100 grams.
13. Brown Rice  1.6 grams in 3.5 ounces.
14. Millet  3.6 grams per 100 grams.
15. Couscous 2.2 grams per 100 grams.
16. Cornmeal 8.7 grams per 100 grams.
17. Wheat Bran 12.5 grams per 100 grams.
18. Rye Flour 15.1 grams per 100 grams.
19. Popcorn  13 grams per 100 grams
20. Wheat Flour 10.7 grams per 100 grams
21. Wheat Berries 4 grams per 48 grams serving.
22. Triticale Flour 19 grams per 130 grams servings.

1. Bulgur Wheat

Bulgur Wheat

Bulgur Wheat is sometimes written as “bulghur”. It is a very accessible whole grain with deep historical origins in West Asian, Middle Eastern, and Mediterranean dishes. Bulgur is not only versatile due to its mild flavor, but it is also simple to cook and offers a number of health advantages.

This edible grain is formed from cracked wheat. Its texture is comparable to quinoa or couscous, and people frequently describe its mild flavor as nutty or earthy. Along with a healthy serving of protein and fiber, bulgur also has a range of vitamins and minerals.

In reality, a 1-cup (91-gram) serving of fiber offers close to 30% of the Daily Value (DV). Apart from being rich in fibers, it is also a high source of manganese, magnesium, and iron. It is estimated that 8 grams of fiber are present in 100 grams of Bulgur Wheat.

2. Kamut (Khorasan – Wheat)


Khorasan wheat is a good source of protein, fiber, zinc, phosphorus, magnesium, vitamin B1 (thiamin), and vitamin B3. Numerous minerals, including selenium, copper, manganese, and molybdenum, are also abundant in it.

These nutrients support healthy blood pressure, good metabolism, and proper cognitive function, and provide protection from oxidative stress, among many other advantages. The polyphenol profile of Kamut Khorasan wheat is incredibly high.

The deep golden color of the grain and that of the flour is probably due to the high concentration of carotenoids in it.

KAMUT Khorasan wheat is incredibly well suited for athletes, individuals who lead active lifestyles, and generally anyone looking for high-quality nutrition. It is estimated that 7.4 grams of dietary fibers are present in 100 grams of Kamut (Khorasan – Wheat).

3. Amaranth


Although this ancient grain has just recently become famous as a health food, it has long been a staple of certain cultures’ diets. It has been linked to a number of excellent health advantages and has an impressive nutritional profile.

Over 60 different types of grains collectively referred to as amaranth have been grown for about 8,000 years. The Inca, Maya, and Aztec cultures once regarded these grains as a staple meal. This ancient grain contains significant amounts of protein, fiber, and other crucial micro-nutrients.

One serving of amaranth contains more manganese than you need for the day. Manganese is thought to defend against several neurological diseases and is particularly vital for brain function. It is estimated that 6 grams of fiber are present in 1/4 cup of amaranth.

4. Teff


One of the basic meals of Ethiopia is teff, a native grain. It is naturally gluten-free and very nourishing. It is frequently transformed into flour for use in baking and cooking. Teff flour can be used in place of wheat flour in a variety of recipes, including gluten-free egg noodles, pancakes, cookies, cakes, and muffins.

It is vital to remember that depending on the variety, growing region, and brand, teff’s nutritional content appears to differ considerably. Teff is still a rich provider of copper, magnesium, potassium, phosphorus, manganese, zinc, and selenium when compared to other grains.

Additionally, it contains all of the essential amino acids, which are the protein’s building blocks in your body, making it a fantastic source of protein. It is estimated that in one-quarter cup of teff, 4 grams of dietary fiber is present.

5. Pearled Barley


A cereal grain called barley can be used to make bread, drinks, and other foods. Barley offers fiber, vitamins, and minerals because it is a whole grain. These provide a number of health advantages. Both the hull and the bran are absent from pearled barley.

The fiber in barley helps in maintaining regularity and preventing constipation for a healthy digestive system. Eating foods high in fiber, like barley, may also help you lose weight. This is due to the fact that it acts as a “bulking agent” in the digestive system, which further helps in prolonging satiety.

This could lower calorie intake and encourage weight loss. Effective weight control can also minimize obesity and its associated health problems, including type 2 diabetes, cardiovascular disease, and other conditions. Pearled Barley is very rich in fiber as 17 grams of fiber are present in 100 grams of Pearled Barley.

6. Quinoa


Despite being grown in South America since ancient, quinoa has recently gained favor as a healthy food in the United States and other Westernized nations.

The need for simple-to-grow, wholesome, gluten-free grain substitutes has skyrocketed in recent decades, and this has caused quinoa’s popularity to increase rapidly throughout that time. Quinoa is not only nutrient-dense, but it also might have health advantages.

A variety of important minerals, including folate, magnesium, zinc, and iron, are abundant in quinoa. Additionally, it is abundant in fiber and protein, the two nutrients that are essential for promoting satiety. It is estimated that in 1 cup of quinoa, 5 grams of fiber is present.

7. Whole Wheat Spaghetti

Whole Wheat Spaghetti
Wholemeal Spaghetti (close-up shot) on an old wooden table

In Italy, spaghetti is the most widely used. The term “spaghi” in Italian means “lengths of string,” hence the name. Spaghetti is a staple of southern Italian dishes and is frequently served with seafood, fresh vegetables, or tomato sauce.

The whole grain durum wheat flour used to make Whole Grain Spaghetti is a very basic component and a great source of fiber.

Anyone looking to up their intake of fiber and healthy grains without sacrificing flavor would benefit greatly from this. 6 grams of dietary fiber are present in 100 grams of Whole Wheat Spaghetti.

8. Whole-Wheat Pasta

Whole-Wheat Pasta

The entire grain kernel, including the bran, germ, and endosperm, is milled to make whole-wheat pasta. Whole-wheat pasta’s distinctive nutty flavor and somewhat courser texture are also attributed to the bran and germ.

In particular, pasta prepared from high, ethically sourced components can be eaten as part of a nutritious diet. A well-balanced diet should include pasta in moderation, as well as protein, healthy fats (such as olive oil, olives, seeds, and walnuts), and fiber (such as spinach, mushrooms, and broccoli).

Talking about its fiber content, it is estimated that in 100 grams of serving of Whole-Wheat Pasta, 7 grams of fiber is present.

9. Buckwheat


Buckwheat is gluten-free because, in spite of its name, it is not linked to wheat. It can be converted into flour, and noodles or used in buckwheat tea. In many classic European and Asian meals, it serves as the primary component in a manner similar to how rice is utilized.

Because it has a significant amount of minerals and antioxidants, buckwheat has gained popularity as a healthy diet. It has helped in improving blood sugar levels.

A reasonable amount of fiber is present in buckwheat. Not only this, the colon also benefits from consuming it. By weight, fiber makes up 2.7% of buckwheat and is mainly composed of cellulose and lignin.

10. Oats


The morning food oatmeal is formed with oats plus a liquid, such as milk or water. As health trends come and go, a lot of foods are in and out of style but not oats. For years, this morning staple has been a powerhouse of whole grains that delivers substantial nourishment and tasty flavor.

It is one of the few comfort foods that are equally delicious and healthy. Look for oats that are labeled gluten-free if you’re following a gluten-free diet. Oats don’t naturally contain gluten, although they can become contaminated with it during processing or growth.

According to studies, eating oats is associated with a 7% reduction in LDL cholesterol on average. Oatmeal is a straightforward heart-smart start, but many other factors (such as what else you consume, how active you are, and whether you smoke) all have an impact on your heart’s health.

Talking about its fiber content, it is estimated that in 81 grams serving of oats, 8 grams of dietary fiber is present.

11. Whole Grain Bread

Whole Grain Bread

The popularity of gluten-free and low-carb diets has seriously tarnished bread’s reputation in recent years. Even though nutritional content can differ from brand to brand and recipe to recipe, whole wheat bread is typically a nourishing and adaptable supplement to a healthy diet.

Not only is whole wheat a fantastic source of complex carbohydrates, but it also contains a surprising amount of plant-based protein. Up to 5 grams of protein are found in one slice of whole wheat bread.

Since fiber is an essential component for digestive health—it does more than just keep you regular in the restroom, it is estimated that Whole Wheat Bread is rich in fibers. Healthy gut flora can flourish when you eat whole grain foods in large quantities. 7 grams of fibers are present in 100 grams of Whole Wheat Bread.

12. Wild Rice

Wild rice

In reality, wild rice isn’t even a type of rice. It’s a type of marine grass. It takes time to process it. The harvest of the grains comes first. They are then heated. The husks are finally removed. Kernels that are mostly uniform in color are black and brown.

Having a good combination of fiber and protein, wild rice is an excellent food source. Additionally, it has a low-calorie count. Manganese is one micronutrient that is prevalent in wild rice. As an antioxidant, manganese helps to maintain the health of your cell’s mitochondria.

Due to its lack of gluten, wild rice is a healthy option for those with celiac disease. The majority of grains, including wild rice, are quite good at reducing hunger.

However, because wild rice is high in fiber, it also has a relatively low-calorie count. Because of this, it can be a suitable choice for those trying to lose weight. Talking about its fiber content, it is estimated that in 100 grams of wild rice, 6 grams of dietary fibers are present.

13. Brown Rice

Brown Rice

Whole grains include brown rice. That indicates that it includes the fiber bran, nourishing germ, and carb-rich endosperm of the grain. Because of the grain’s rough bran exterior, it is chewy and takes a while to cook. Regarding nutrient content, brown rice has more nutrition in comparison to white rice.

Along with additional vitamins and minerals, it also contains more fiber and antioxidants. These variations aren’t very significant, though. 3.5 ounces of cooked brown rice has 1.6 grams of fiber, compared to 0.4 grams in 100 grams (3.5 ounces) of white rice.

14. Millet


The Poaceae family, also referred to as the grass family, includes the cereal grain millet. It is extensively consumed in developing nations in Asia and Africa. Although millet looks like a seed, it has a comparable nutritional profile as sorghum and other grains.

Because it is gluten-free and has high levels of protein, fiber, and antioxidants, millet has become more and more popular in the West. Compared to most other grains, millet has more important amino acids.

Furthermore, finger millet contains the most calcium of any cereal grain, with 13% of the daily value (DV) for calcium in 1 cooked cup (100 grams) of the grain.

In order to maintain healthy bones, healthy blood vessel, muscle contractions, and healthy neuron function, calcium is required, and therefore you must include millet in your diet. Talking about its fiber content, it is estimated that in 100 grams of millet, 3.6 grams of fiber is present.

15. Couscous


Couscous is currently consumed all across the world, despite once being regarded as a North African delicacy. In fact, the majority of supermarket stores have it on their shelves. It is a refined grain product formed from tiny semolina or durum wheat balls. Moroccan, Israeli, and Lebanese couscous are its three varieties.

The smallest and most widely accessible type is Moroccan couscous. Your body is made up of protein, which is composed of amino acids, to a degree of 16–20%. Nearly all of your body’s metabolic processes need amino acids.

Therefore, it’s crucial to eat protein from both animal and/or plant sources. With 6 grams of plant-based protein per cup (157 grams), couscous is a decent source of protein.

Not only this, but Couscous also contains a good amount of fibers in it. It is estimated that in 100 grams serving of Couscous, 2.2 grams of dietary fibers are present.

16. Cornmeal


You may make cornbread, fritters, and other dishes with cornmeal. It is an option for those who eat a gluten-free diet and can be good for digestion and the heart. The amounts of magnesium and thiamin in whole grain cornmeal are adequate. It provides a good amount of selenium as well.

Vitamin B6 and folate are also abundant in dried cornmeal products. About 4.5 grams of fiber are contained in one serving of cornmeal. A diet rich in fiber encourages regular bowel movements and results in soft, healthy stools, ensuring that your digestive system is correctly processing each and every food.

Due to its high fiber and sugar content, cornmeal is a beneficial addition to any diet intended to fight obesity and keep a healthy body weight. 8.7 grams of fibers are present in 100 grams of Cornmeal.

17. Wheat Bran

Wheat Bran

The bran, endosperm, and germ are the three components that make up a wheat kernel. The wheat kernel’s tough outer covering, or bran, is stuffed full of fiber and a variety of minerals. The bran is removed from the wheat kernel during the milling process and is then produced as a byproduct.

Wheat bran tastes sweet and nutty. It can be used to give bread, muffins, and other baked items a more substantial texture and flavor. Wheat bran is rich in fibers. The most common gastrointestinal diseases it treats include constipation and others.

Along with treating illnesses including high blood pressure, high cholesterol, and others, it is also utilized to prevent different cancers.

Wheat bran is not only high in nutrients, but it also has few calories. It is estimated that half a cup (29 grams) has only 63 calories, which is incredibly few. 12.5 grams of dietary fiber is present in 100 grams of Wheat Bran.

18. Triticale Triticale

Triticale is a cross between rye (Secale) and wheat (Triticum), and it was created in Germany and Scotland’s research facilities in the late 19th century. Today, many individuals find it difficult to digest their food properly, which is a result of the poor quality of the food they consume.

However, poor digestion can also result in a number of other problems. Triticale contains a significant amount of fiber, which is crucial for overall efficient meal digestion. 19 grams of dietary fiber is present in 130 grams of Triticale Flour.

19. Rye Flour

Rye Flour

Numerous essential vitamins and minerals, including manganese and potassium, are present in the rye. Additionally, rye has less gluten than wheat, making bread prepared from rye flour the best option for people who prefer to consume little to no gluten.

Your digestive health may benefit from rye bread in a number of ways. It is a fantastic source of fiber, which can help in maintaining regular bowel movements. By absorbing water, soluble fiber keeps feces soft and bulky, making them easier to pass.

The high soluble fiber content in rye bread and other foods made from rye, makes you feel fuller for longer. 15.1 grams of fiber is present in 100 grams of rye flour.

20. Popcorn


A set of seeds from plants including barley, millet, oats, rice, and wheat are referred to as whole grains, and this is what popcorn is.

As a whole grain, popcorn contributes to the category of foods that promote heart health. Its nutritional advantages include fiber-rich, protein-rich, and vitamin- and mineral-rich, a low-fat and sugar diet.

Popcorn contains a lot of fiber because it is a whole grain, which is excellent for the digestive system and encourages regular bowel movements.

Additionally, popcorn has protein; a normal serving has little over 3 g of proteins of the recommended 50 g per day. 13 grams of fiber is present in 100 grams of popcorn.

21. Wheat Flour

Wheat Flour

We all know that wheat is one of the most popular cereal grains consumed worldwide. It derives from Triticum, a grass grown in various variants all over the world. The main species is bread wheat, which is often known as common wheat. While refined wheat contains nearly no fiber, whole wheat is abundant in it.

Whole-grain wheat has 12–15% of its dry weight in fiber. Fibers are substantially eliminated from refined flour during the milling process because they are concentrated in the bran. 70% of wheat bran is made up of the hemicellulose arabinoxylan, which is the primary fiber.

Cellulose makes up the majority of the remaining portion. The majority of the fiber in wheat is insoluble, which passes through your digestive system nearly undamaged and giving stools volume. Some fibers even feed the bacteria in your intestines. 10.7 grams of dietary fibers are present in 100 grams of Wheat Flour.

22. Wheat Berries

Wheat Berries

Wheat berries have a sweet and nutty flavor and are incredibly nutrient-dense. You may buy wheat berries at any health food store. The bran, germ, and endosperm of the entire wheat kernel are present in wheat berries. Usually, the wheat kernel is processed to create products like pasta and bread.

The wheat berry, however, still contains the complete kernel and is extremely nutritious due to its high fiber, protein, and vitamin content. Wheat berries are a fantastic meal to include in your diet if you want to reduce your weight!

Since they are loaded with nutrients and are high in protein, so they will keep you feeling full and satisfied. Many people aren’t surprised to know that wheat berries are a fantastic source of fiber when it comes to their nutritional value.

Fiber encourages healthy digestion and aids in maintaining regularity. In 48 grams serving of wheat berries, 4 grams of fiber is present.

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These were the high-fiber grains and we have included both whole as well as gluten-free high-fiber grains. If you liked this article then please share it.

Also if you want you can read our other high fiber-rich foods list.

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