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  • Sara Bullock

Whole-Grain and High-Fiber Foods that You'll Love





Overly processed white breads are sooo last decade... Whole grains are all the rage in 2020, and for very good reason!


Whole-grains are just one of those things that do a whole lot of good stuff for our bodies. They keep us full and energized, aid in gastrointestinal health, and can even lower our risk for certain diseases such as cancer and diabetes.


The United States Dietary Guidelines suggest eating 6 servings of grains each day, and at least three of those servings should come from whole grains (as opposed to refined). Although they are extremely beneficial for our bodies, according to the National Women’s Health Resource Center, Inc. many people don’t eat enough of them. If you’re experiencing bloating, post-meal lethargy, high cholesterol, and/or persistent hunger even after eating, then it’s likely you’re not getting enough of these whole grains daily.


The Oldways Whole Grain Council advises consumers to actively inspect labels to ensure they’re actually getting real whole grains, not just something refined and processed marketed under a different label. Here is a list of what to look for in order to find foods that are legitimate whole grains:


  • Brown rice

  • Oats, oatmeal (instant as well as old-fashioned)

  • Stone ground whole grains

  • Wheatberries

  • Whole Grain

  • Whole Wheat


Getting whole grains into your diet is surprisingly very easy due to the plethora of whole-grain products on the market. Many are great sources of fiber and fall into both the “snack” and “meal” categories, making it extremely easy to integrate them into your daily routine.


Here is a list of some great whole-grain and high-fiber foods that we love and we hope you do, too!


1. 6AM Health Quinoa Bowls

Our Southwest, Buffalo Chicken, and Harvest Bowls have between 5 and 8 grams of fiber per serving, or up to 30% of your daily value! These are a perfect addition to your lunch, and they’re also high in protein and low in calories. We’ve found that they’re a great pre or post-workout snack and, to be honest, delicious at any point of the day.


The bowls are a variety of flavors all on top of a bed of rainbow quinoa which delivers 2.5 grams of insoluble fiber per cup.


Always available in a Fresh Fridge near you!



2. Koia Protein Drink


Protein powder can definitely be one of the most distinct and not-so-pleasant tastes; however, Koia has really nailed their recipe and that’s why we stock them in our Fresh Fridges! They deliver on both nutritional value and taste, so what more could we possibly ask for? With 18 grams of protein, 7 grams of fiber, and flavors like “Chocolate Brownie,” it’s like a dream come true! Even better, they’re not only keto-friendly but also plant-based. I recommend you try one ASAP.



3. Atlas Bars


Altas Bars minimize sugar, utilize high-quality sources of protein, and have an average of 12 grams of fiber per serving. Many sports bars add fillers, sugars, and lesser quality sources of protein in order to create something that tastes decent. Atlas Bar raises the bar (no pun intended) and made a real protein bar out of clean ingredients that truly fuels the body in the best way. At only 210 calories, these are a great snack to have when that mid-afternoon slump hits.


Try one out at one of our Fresh Fridges today!



4. 6AM Health Sandwiches and Wraps


Our Smoked Turkey Sandwich and our Almond Butter and Jelly both pack 14 grams of fiber into a single serving- that’s roughly 50% of your daily value! Our Curry and Thai Chicken Wraps are also great sources of fiber as they deliver nearly 30% of your daily value of fiber in a single serving. All of our bread is baked fresh at the world famous Fantini Bakery in Haverhill and we would not have it any other way. Their Oatmeal-Molasses Loaf, which our Almond Butter and Jelly is made on, is a great source of whole grains and fiber (and is absolutely delish!).


5. Kind Bars


Kind Bars are made exclusively from nutritionally-dense ingredients like whole nuts, fruits, and whole grains. They believe you shouldn’t put anything into your body that you can’t pronounce and that you shouldn’t have to compromise when it comes to health and taste. This is what makes Kind Bars truly delicious and fueling. At 7 grams of protein per bar and flavors like Chocolate Sea Salt and Caramel, throwing a couple of these into your bag in the morning for midday snacking is a no brainer!


Also available in all Fresh Fridges!



We hope you enjoyed these snack options and that you have learned a bit more about whole grains and how to better integrate them into your daily meals and snacks. Stop by any Fresh Fridge to find all of these options at the touch of a button!

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