Barley is another good-for-you whole grain that registered dietitian Jackie loves. It's easy to find and easy to cook, and it has a pleasing chewy texture that can be used for sweet or savory recipes. Barley isn't gluten-free, but it's super high in fiber, so it'll keep you full for hours and keep you regular, which prevents belly bloat.
Serving size: 1/4 cup dry pearl barley
Calories: 180
Carbs: 39 grams
Fiber: 8 grams
Protein: 5 grams
Try these recipes: