Food group

Wholegrains

Wholegrains keep all parts of the grain, giving more fibre and nutrients than refined grains — choose wholemeal bread, brown rice and oats where you can.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Wholegrains contain the whole grain — the bran, germ and endosperm — unlike refined grains, which have had the fibre-rich parts removed.

What it does

They provide fibre, B vitamins, minerals and slow-release energy, help you feel full, support gut health, and are linked to a lower risk of heart disease, type 2 diabetes and some cancers.

Good sources

Wholemeal and wholegrain bread, brown rice, wholewheat pasta, oats, barley, bulgur wheat, and wholegrain breakfast cereals.

Deficiency and who is at risk

Relying mainly on refined grains (white bread, white rice) reduces fibre and nutrient intake, which is linked to poorer gut health and higher disease risk over time.

Balance

Can you have too much?

Wholegrains are healthy, but portion sizes still matter for energy balance, and increasing fibre quickly can cause bloating — build it up gradually with plenty of fluids.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Wholegrains: frequently asked questions

What is the difference between wholegrain and white bread?

Wholegrain (wholemeal) bread keeps the fibre-rich bran and germ of the grain, giving more fibre, vitamins and minerals, while white bread is made from refined flour with these removed. Wholegrain is the healthier choice.

How can I eat more wholegrains?

Swap white bread, rice and pasta for wholemeal or brown versions, choose wholegrain breakfast cereals or porridge, and try grains like barley or bulgur wheat. Increase fibre gradually with plenty of fluids.

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Sources

Where this is drawn from

  • NHS — Eat well (Eatwell Guide)
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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