Fiber is one big reason to eat whole grains. Adults need about 25 to 35 grams of fiber daily, and whole grains contain two types—soluble and insoluble—which are both beneficial to your health. You'll get 5.8 grams of fiber in two slices of dark rye bread, but only 1.9 grams from the same amount of white bread. And you'll get 5.5 g of fiber per 1/2 cup uncooked brown rice compared with 2 grams in uncooked white rice (which is not a whole grain), and only 0.7 in a serving of instant rice. Because it digests slowly, fiber also helps you feel fuller longer. And fiber's health benefits are well known—it can help control blood sugar, lower LDL or "bad" cholesterol, and reduce colon cancer risk. Not all whole grains are high in fiber, though. Focus on oats, barley and bulgur, says Delbridge.
