Whole grain and fortified foods are good sources of fiber and B vitamins.
How to shift from refined to whole grain foods?
Almost any grain based product is now available in a whole grain version, check the ingredient list to ensure a whole grain is the first listed.
Some common whole grains:
Bulgur (Cracked Wheat)
Oats, Rolled Oats and Oatmeal
Whole Wheat Bread
Whole Wheat Couscous
Whole grain tortilla chips
HNRCA nutrition research: Learn about research HNRCA scientists are doing around grains and their effects on the aging body here.