Fiber: Fiber is important for proper bowel function, and helps
support a healthy gastrointestinal tract.

B vitamins: B vitamins (thiamin, riboflavin, niacin, and folate)
play a key role in metabolism – they help the body release
energy from protein, fat, and carbohydrates. B vitamins help
support a healthy nervous system.

Folate: Folate (folic acid), another B vitamin, helps the body
form red blood cells.

Iron: Iron is used to carry oxygen in the blood. Iron fortified or
enriched grain products are important sources of iron in the
diets of many Americans.

Magnesium and Selenium: Whole grains can help supply
magnesium and selenium in the diet. Magnesium is a
mineral used in building bones and releasing energy from
muscles. Selenium helps protects cells from oxidation and
helps support a healthy immune system
Articles  - Nutrition
Whole grains
  Barley
Brown rice
Buckwheat
Bulgur (cracked wheat)
Millet
Oatmeal
Popcorn
Whole-wheat bread, pasta or crackers
Wild rice
Refined grains
  Corn flakes
Couscous
Enriched macaroni or spaghetti
Grits
Pretzels
White bread (refined)
White rice
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The Fiber for Life
Cook Book
by Bryanna Clark Grogan
Gourmet cuisine can also be
fiber-rich thanks to the
innovative recipes of
Bryanna Clark Grogan.
Importance of Whole Grains & Fiber
When you eat a healthy diet rich in whole grains, vegetables, and
fruits, you usually get most of the fiber you'll need, which means
you'll also be lowering your risk of diabetes, heart disease,
diverticulitis, and constipation.

Grains are important sources of many nutrients, including dietary
fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and
minerals (iron, magnesium, and selenium).Grains are an essential
part of a healthy diet. Also called cereals, grains are the widely varied
seeds of grasses, which are cultivated for food. They come in many
shapes and sizes, from large kernels of popcorn to small quinoa
seeds.

All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally
low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are
better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever
you can, choose whole grains over refined grains.

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part
of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to
make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although
vitamins and minerals are added back into refined grains after the milling process, they still don't have as many
nutrients as whole grains do, and they don't provide as much fiber.

Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole-grain versions, rather than refined
grains, as often as possible.
An Abundant LifeStyle - Your Guide to Health and Nutrition