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.