全谷物提供营养，如维生素和矿物质，但好的早餐谷物也提供纤维。然而，并不是所有的谷物都是一样的，所以你需要成为一个聪明的购物者，找到含有最多纤维的谷物。在某些情况下，你可能想要即食谷物;在另一些情况下，你可能更喜欢自己煮的老式热麦片。
检查这些标签
食品标签上的第一项是主要成分。大多数全谷物比精制谷物提供更多的纤维，所以寻找像“全燕麦”或“全谷物”这样的词。Food labels typically include dietary fiber, which is another way to determine which cereal is highest in fiber. According to the Academy of Nutrition and Dietetics, women should consume 25 grams of fiber a day; after age 50, the recommended amount is 21 grams a day. Men need 38 grams of fiber until age 50, then 30 grams thereafter.
布朗家有
根据2008年7月《今日营养学家》的一篇文章，如果麸皮是第一或第二种成分，这也表明谷类含有更多的纤维。Some grains are higher in fiber than others, however. Corn bran has almost twice as much fiber per 1-ounce serving as oat or wheat bran. Cooked whole grains used as breakfast cereals also offer fiber. Cooked brown rice has 4 grams of fiber per cup, buckwheat groats have 5 grams, and bulgur wheat contains 8 grams.