Dietary fiber from whole grains is associated with reduced mortality risk-which grains are highest in fiber?

In an earlier post I reported that dietary fiber from whole grains is associated with reduced mortality risk for all causes, cardiovascular disease, cancer, respiratory and infectious disease in both men and women (https://michaellustgarten.com/2014/08/02/is-dietary-fiber-associated-with-reduced-mortality/).

More specifically, which whole grains are highest in fiber?

Shown below are grams of dietary fiber per 100 grams (uncooked) for each respective grain.

grain fiber

It should be clear from the table that barley (16.6g) and rye (15.1g) are the all-stars for grains with the highest amounts of dietary fiber per 100g. Wheat (12.2g) and oats (10.6g) are also excellent sources. Because of the association between dietary fiber from grains and reduced mortality risk, it might be a good idea to add these foods to your diet!

If you’re interested, please have a look at my book!

Michael Lustgarten

Ph.D, Physiology, University of Texas Health Science Center at San Antonio, 2009 B.S., Biochemistry, Queens College, 2003 B.A, English Textual Studies, 1994, Syracuse University

One thought on “Dietary fiber from whole grains is associated with reduced mortality risk-which grains are highest in fiber?

  1. nice chart! I’ve been buying and loving Ryvita crackers when I want something crunchy…their sesame rye crispbreads are topnotch!

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