A wholegrain keeps all three parts of the grain: the fibre-rich bran, the nutrient-packed germ and the starchy endosperm. Refined grains keep only the endosperm.

Why they matter

Higher wholegrain intake is consistently associated with lower risk of heart disease, type 2 diabetes and bowel cancer. Wholegrains provide fibre, B vitamins, iron, magnesium and zinc.

Common wholegrains

• Oats and porridge.
• Wholemeal and wholegrain bread.
• Brown and wild rice.
• Wholewheat pasta.
• Quinoa, bulgur wheat, barley and buckwheat.
• Popcorn (plain).
• Wholegrain breakfast cereals.

Reading labels

Look for "wholegrain" or "wholemeal" as the first ingredient. "Multigrain", "brown" or "with seeds" doesn't necessarily mean wholegrain.

Easy swaps

• White bread → wholemeal or 50:50 to start.
• White rice → brown or half-and-half.
• Cornflakes → porridge or wholegrain wheat biscuits.
• White pasta → wholewheat (or mix both).