Fiber in whole grains helps a lot in taking slight advantage of carbs in food. With 5 gms of fiber extra in food, one can take some extra carb as the fiber will nullify the bad effects of carb. Like protein, fiber is good because it takes longer time to digest thus helping the insulin secretion. As the following table shows, it is surprisingly easy to enjoy a healthy way of eating that delivers at least 13 grams of whole grain fiber and 6 grams of fiber from fruit each day.
| Food | Fiber Content in Grams |
| Oatmeal, 1 cup | 3.98 |
| Whole wheat bread, 1 slice | 2 |
| Whole wheat spaghetti, 1 cup | 6.3 |
| Brown rice, 1 cup | 3.5 |
| Barley, 1 cup | 13.6 |
| Buckwheat 1cup | 4.54 |
| Rye, 1/3 cup | 8.22 |
| Corn, 1 cup | 4.6 |
| Apple, 1 medium with skin | 5.0 |
| Banana, 1 medium | 4.0 |
| Blueberries, 1 cup | 3.92 |
| Orange, 1 large | 4.42 |
| Pear, 1 large | 5.02 |
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