5 Farro Breakfast Bowl Recipes With More Fiber Than Oatmeal | Livestrong.com (2024)

FAQs

Is farro high in fiber? ›

It Contains More Fiber Than Most Popular Grains

Just one cup of whole grain emmer farro can provide a whopping 20% of the daily recommended fiber intake. This is similar to quinoa, but higher than a lot of other popular grains, such as brown rice, pasta and couscous.

Studies show that increasing fiber intake can help prevent obesity. Meanwhile, protein is associated with creating a feeling of fullness, which can help prevent overeating. And studies show that eating three servings of whole grains like farro per day is associated with a lower BMI in humans.

Whole farro is the entire grain, completely encased in the bran. Semi-pearled farro is processed to remove some of the bran and pearled farro has all the bran removed. Bran is the tough coating of the grain, a good source of fiber, protein and fat.

Look for whole grains.

Their high-fiber content means that they also prevent your body from absorbing cholesterol and fat from the foods you eat. A few great whole grains include: Ancient grains, such as quinoa, farro, and amaranth. Brown rice.

In fact, farro boasts more fiber than grains such as brown rice and oatmeal, notes Saul. As well, it's loaded with other essential nutrients such as protein, zinc, B vitamins, and magnesium, adds Zimmermann.

And because farro is not commonly referred to as a wheat product, those following a gluten-free diet or those who have celiac disease may mistakenly believe it is safe to consume. But, people with medical conditions requiring a strict gluten-free diet should steer clear of all three varieties of farro.

Farro is rich in fiber

Farro has 3 grams of fiber per 1/3 cup serving, which helps you reach your daily fiber intake. According to the Mayo Clinic, women should plan for 21 to 25 grams of fiber per day, and men should strive for 30 to 38 grams.

1. Bulgur. A key ingredient of the Middle Eastern staple, tabbouleh, bulgur is a type of wheat that can be used in so many delicious ways. It only needs a few minutes to cook and also contains the most fiber out of any grain.

Whole grains like farro contain a good amount of fibre which might be difficult to digest for some people (common in older adults). When broken down by microorganisms in the large intestine, it can lead to gas.

Farro is a hearty addition to salads and soups. It's especially wonderful with some garlic and olive oil stirred in while it's still warm. Farro is a nice alternative to wild rice, brown rice, quinoa and other whole grains. It's a healthy plant-based source of protein, iron and fiber.

What country is farro from? ›

Farro may seem trendy, but it's actually ancient. It was first domesticated 10,000 years ago in the Fertile Crescent, has been found in Egyptian tombs, and is believed to have sustained the Roman legions. Today, farro grows in the central and northern Italian regions including Lazio, Umbria, and Tuscany.

Farro is an ethnobotanical term for three species of hulled wheat: spelt (Triticum spelta), emmer (Triticum dicoccum), and einkorn (Triticum monococcum). Hulled wheat is wheat that cannot be threshed.

Oatmeal, oat bran and high-fiber foods

Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.

In addition to great taste, the large, whole-grain version of farro provides healthy fiber and protein. Its pleasantly chewy texture holds up well, even in soups and stews. The whole grain version of farro is more nutritious than the husked or “pearled” type.

Luckily, incorporating anti-inflammatory foods like fruits, vegetables and whole grains into your diet can help tame chronic inflammation. Our top whole-grain pick for inflammation is farro, since it's packed with fiber and antioxidants while also being a versatile pantry staple.

Per serving, farro has the same amount of protein as quinoa, but nearly double the amount of protein of both white and brown rice. Out of the four, farro also has the most fiber (quinoa and brown rice have 5 grams per serving, while white rice has half a gram).

A half cup of farro contains as much as 8 grams of fiber and protein; the same amount of quinoa results in only 2.5 grams of fiber and 4 grams of protein. If you don't practice a gluten-free diet, start replacing white rice and pasta with farro.

All grains have a place in a healthy diet. Farro and barley, being whole grains, contain more fiber and health benefits than white pasta or white rice.