Whole grains are unrefined grains that haven’t had their bran and germ removed by milling. Whole grains are much better sources of fiber and other nutrients such as selenium, potassium and magnesium than refined, white, processed foods. Examples of whole grains are amaranth, barley, buckwheat, corn, millet, oats, quinoa, rice -brown and wild, sorghum, teff, triticale, wheat-spelt, emmer, farro, einkorn, Kamut, durum, bulgur, cracked wheat and wheatberries. If you only eat whole grains you may need to take folic acid. While most refined-grain products are fortified with folate or folic acid, many whole grains are not You can also find folate in fruits, vegetables and legumes. Try to choose whole grain products when possible.