Grains Fiber | The Pinole Project Fiber Guide

Grains Fiber

Grains deserve a place in a well-rounded fiber food diet. We'll focus on the fiber food content of grains in this fiber food list.

For more information on the fiber content of vegetables, fruit, seeds, legumes, and nuts, check out The Pinole Project Fiber Guide.

​​Is Oatmeal a good source of fiber?

Fiber in Oatmeal: 1 cup of oatmeal has 5.0 grams of fiber. 

If you're asking yourself, is there fiber in oatmeal, we're happy to confirm that oatmeal is a good source of fiber.

While oatmeal is a reliable source of fiber, Pinole Chia Oatmeal is a serious fiber upgrade!

Meet Pinole Chia Oatmeal

For breakfast, our go-to fiber food is Pinole Chia Oatmeal. Made from Pinole, an Aztec Superfood made of Chia Seeds and non-gmo heirloom corn, plus certified Gluten-Free Rolled Oats.

Pinole Chia Oatmeal is a high fiber oatmeal. The oatmeal fiber content of our Pinole Chia Oatmeal is 10 grams of fiber per serving!

Our blend has a hefty amount of high fiber chia seeds to supercharge the oatmeal's fiber content. 

For 25% off your first Variety 3-Pack website order, use code PINOLEPROJECT25.


Oat fiber vs Psyllium husk 

Keto Cooking Christian says, "This is one of my favorite ingredients to bake with! Oat Fiber is not made from grinding oats like Oat Flour is. Much like psyllium husk powder, it’s made from grinding the outer husks of oats and is pure insoluble fiber. So, it has zero net carbs, is a great source of fiber and gives the most amazing texture to anything you bake!"


Low Carb Inspirations notes, "The interesting part of the insoluble fiber is that this doesn’t dissolve in water in the body. Which means it’s not broken down in the digestive tract."

Shortly after, Low Carb Inspirations writes, "Because you’re essentially dealing with fiber, this fibrous carbs will go through the body undigested, and eventually passed through as body waste." This is part of the science behind fullness and feeling full after eating oatmeal.

Is oat fiber keto?

Keto-friendly. Low Carb Inspirations also notes, "As a pure insoluble fiber, it simply adds bulk to the waste your body is already creating. Essentially, it helps things to move through the digestive system very nicely." 

A lot of our customers mention the digestive, gut-friendly benefits of our Pinole Chia Oatmeal. 

If you're looking for more information on what are high fiber foods, check out The Pinole Project Fiber Guide here.

Now let's explore some other fiber rich foods.

Fiber Spaghetti 

Is Spaghetti high in fiber? 1 cup of cooked whole wheat spaghetti has 6.0 grams of fiber. 

Who doesn't like a bowl of spaghetti?! We, of course, love a big helping of spaghetti. It can be a great option for a plant-based and vegan diet.

Fiber in Quinoa

Fiber Content in Quinoa? 1 cup of quinoa has 5.0 grams of fiber.

Fiber Brown Rice

Is Brown Rice a good source of fiber? 1 cup of cooked brown rice has 3.5 grams of fiber.

Is quinoa healthier than brown rice?

They both have protein and fiber benefits (quinoa a bit more of protein and fiber per cup). Both have their place in a plant-based diet. Popsugar adds to the debate here in further detail. 

Fiber Rye Bread

Is Rye High in Fibre? 1 Slice of Rye Bread has 2.0 grams of fiber.

Does Whole Wheat Bread Have Fiber?

Fiber Whole Wheat Bread: 1 Slice of Whole Wheat Bread has 2.0 grams of fiber.

Fiber in Barley

How much fiber in barley? 1 cup of cooked, pearled barley has 6.0 grams of fiber.

Is Popcorn a good fiber source?

Is there fiber in popcorn? 3 cups of air popped popcorn have 3.5 grams of fiber.

How to Eat a Plant-Based Diet

Transitioning to plant-based diet is easier than it may first appear.

A Plant-Based Diet example is as simple as starting your day with Pinole Chia Oatmeal, then eating a spinach salad for lunch, and finishing the day with a bowl of quinoa, sweet potato, and another high fiber vegetable. For dessert, we love sliced watermelon or raspberries. 



  1. Mayo Clinic
  2. American Heart Association 
  3. MyFitness Pal
  4. USDA National Nutrient Database for Standard Reference, Legacy Release

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