Top Fiber-Rich Foods: Oatmeal, Brown Rice & Quinoa - Health Benefits

* Oatmeal. Oatmeal is a whole grain that is high in fiber, protein, and beta-glucan, a soluble fiber that has been shown to lower cholesterol and blood sugar levels.

* Brown rice. Brown rice is another whole grain that is high in fiber, protein, and vitamins and minerals. It is a good source of resistant starch, which has been shown to improve digestion and weight management.

* Quinoa. Quinoa is a gluten-free pseudo-cereal that is high in protein, fiber, and vitamins and minerals. It is a good source of complete protein, meaning that it contains all of the essential amino acids.

* Lentils. Lentils are a type of legume that is high in protein, fiber, and vitamins and minerals. They are a good source of iron, folate, and potassium.

* Beans. Beans are another type of legume that is high in protein, fiber, and vitamins and minerals. They are a good source of iron, folate, and magnesium.

* Nuts. Nuts are a good source of protein, healthy fats, vitamins, and minerals. They are a good source of monounsaturated and polyunsaturated fats, which have been shown to improve heart health.

* Seeds. Seeds are a good source of protein, healthy fats, vitamins, and minerals. They are a good source of omega-3 fatty acids, which have been shown to improve heart health.