Whole grains are naturally high in fiber, helping you feel full, which makes it easier to maintain a healthy weight. Whole grains are also linked to a lower risk of heart disease, diabetes and other health problems. To add more fiber to your diet, try these simple tips: 1. Start your day with whole-grain cereal, such as whole-wheat bran flakes, shredded wheat or oatmeal. 2. Make sandwiches with bread or rolls made from 100 percent whole grain. 3. Opt for brown rice instead of white rice.