Discover the benefits of whole grains for whole-body health—including your gut. 

You probably already know that eating more whole grains (and limiting refined grains) is recommended for good health. Read on for our top tips on getting more grainy goodness into your diet, and learn how they can help improve your digestion, support heart health, and aid in weight management. 

The Nutritional Power of Whole Grains

A whole grain is a cereal grain or other grain that has all the natural edible parts intact—the bran, the germ, and the endosperm. Together, these parts are called the kernel. Even if the kernel is ground into flour, it is still considered a whole grain. That’s not the case when grains are refined or milled. This process removes the germ and bran portions, leaving only the endosperm—and it also decreases some of the nutritional value of the grain. That’s not to say that refined grains aren’t healthy, but whole grains offer more nutrition in some aspects. 

Whole Grain Nutrition Benefits

Grains have nutritional profiles unique to them, but there are some general benefits that whole grains have over refined grains:

• Generally, whole grains contain more protein than refined grains and are fiber-rich. 

• Whole grains contain higher levels of B vitamins and minerals, such as iron and magnesium, than refined grains. 

• Grains contain other important plant compounds, some of which have antioxidant properties that can be beneficial for multiple aspects of health. These bioactive components are primarily phenolic acids and are largely found in the bran portion of a whole grain.

Whole Grains and Gut Health: A Positive Connection 

Whole grains support a healthier gut in a number of ways, and the key is the fiber content of whole grains. Two of the main ways that fiber helps the gut are:

• Promoting Regularity—Some of the carbohydrates in whole grains are indigestible fibers, sometimes called insoluble fiber. This type of fiber is found in whole grains' bran and germ portions. Insoluble fiber works like a broom, stimulating the tone of the GI tract as it moves through and assisting with gut motility.

• Supporting The Gut Microbiome—Whole grains' bran and germ parts deliver certain starches and fiber that serve as food for the gut microbiota. In addition, the gut microbiome composition is more diverse when more whole grains are consumed.

Whole Grains and Disease Prevention

A systematic review of dietary consumption patterns across 195 countries found that, in 2017, a diet low in whole grains was the most common risk factor for deaths attributable to diet risk. Much of the research on whole grains and health is observational, and therefore scientists don’t completely understand the mechanisms by which whole grains exert their health-promoting effects. However, it appears that the fiber content of the grains (mainly found in the bran portion) plays a big role. Researchers are also increasingly looking at the array of bioactive substances in whole grains as potentially important. There are a few areas where the benefits of eating whole grains are most evident: cardiovascular disease, type-2 diabetes, and weight management.

Heart Health: Improved Lipid Levels and Lower Blood Pressure

There is plenty of evidence that eating whole grains helps keep the ticker in top shape, lowering cardiovascular disease and CVD deaths. One primary contributor is the substantial amount of soluble fiber in some whole grains, such as barley, oats, and quinoa. Here’s how:

• Soluble fiber creates a gel in the GI tract, trapping cholesterol and some carrying it out of the body.

• It was once believed that only diet and genetics impacted blood lipid levels (such as LDLs and triglycerides), but now we know that the gut microbiome has a role, too. The gut bacteria ferment some of the fiber from whole grains, producing what’s known as short-chain fatty acids (SCFAs). The SCFAs then help improve lipid and cholesterol metabolism, bringing blood lipids to a more healthful level.

• Whole grains help lower overall inflammation, which is associated with heart disease, type 2 diabetes, and other conditions.

Weight Management and Reduced Caloric Intake

Research shows that whole grain consumption is associated with reductions in markers of overweight and obesity, including body weight, body fat percentage, BMI, waist circumference, and weight gain. While epidemiological and intervention studies of whole grains and weight lack standardization, the majority show a benefit from whole grains. 

• One proposed mechanism for whole grains' ability to promote feelings of fullness is their resistant starch. Like fiber, resistant starch passes through the small intestine without being digested, contributing to the sensation of fullness. It may also impact appetite regulation hormones. 

• The overall fiber content of whole grains also contributes to satiation and potentially aids in weight management. 

Diabetes Management: Balanced Blood Sugar Levels

Diet plays a major role in the risk of type 2 diabetes, but what is the role of whole grains specifically? A recently published analysis estimated that roughly 60% of new type 2 diabetes diagnoses in 2018 were attributable to excess intake of certain harmful dietary factors—consuming refined rice and refined wheat was one of those factors. Suboptimal consumption of whole grains also contributed. Eating whole grains is associated with a lower risk of type 2 diabetes. This inverse relationship was confirmed in a recent “umbrella” review (a systematic review of meta-analyses). In another study, observed reductions in risk are around 20% (for both diabetes and cardiovascular disease) with clear dose-response relationships (the more whole grains, the lower the risk). 

Investigation into likely mechanisms is ongoing. However, there are some indicators of the following:

• The fiber content of whole grains is key. Because fiber is not digested, it doesn’t increase blood sugar levels the way other carbohydrates do.

• Soluble fiber helps slow the absorption of carbohydrates from food, so your blood sugar response is more moderate. 

• Resistant starch may play a role in modifying insulin response, but more research is needed on this.

Incorporating Whole Grains Into Your Diet

The Dietary Guidelines for Americans recommends that half your grains be whole grains. Intentionally weaving more whole grains into your eating plan doesn’t have to be complicated or time-consuming. Knowing the range of whole-grain options available to you is the first step. 

Whole Grain Options

The Whole Grains Council provides information about 22 different whole grains. That’s a LOT of options! Not all of them are easily found at your local supermarket, but if you look around your market, you’ll likely find single whole grains or combinations of whole grains in the grain aisle at your store (near the rice), in the gluten-free section, and in the ethnic foods area. These types are usually pretty easy to find in a typical supermarket:

• barley

• buckwheat

• bulgur

• corn/100% whole grain cornmeal/popcorn

• farro

• millet

• oats

• quinoa

• rice (brown and wild)

Easy Ways To Add Whole Grains to Your Meals

• Help yourself make the whole grain choice your “default” choice. This will save you time while shopping. For example, bread and rolls are common foods in many households. Find a whole-grain option that you love in both of these categories and make a point of always choosing that product. You can do the same for other food types as well, including crackers, tortillas, pita bread, pasta or noodles, and cereals. 

• If you’re taking the time to cook whole grains from scratch at home, make a large batch and freeze the extra. I always do this and never regret having frozen, cooked brown rice or quinoa on hand to add to a skillet meal or as the base for an easy side dish.

• Keep a few microwavable gain pouches or frozen, prepared whole grains on hand. Read ingredient labels to ensure they fit your eating plan. Try to get plain whole grains instead of the seasoned mixtures, which are usually high in sodium and can have added fat and other undesirable ingredients.

• Find a way to include one whole grain food in each of your main meals. 

• Breakfast is usually easy. Hot cereal can be made with oats or a whole-grain mixture. 100% whole-grain toast, bagels, or English muffins are also easy options. Alternatively, you can reach for a whole-grain cold cereal. 

• A sandwich at lunch can be made on 100% whole grain bread or a whole grain wrap, or soup can have whole grains included in it or whole grain crackers or a roll on the side.

• Dinner is prime time for whole-grain​​ side dishes or a grain-based “bowl” (like this Asian Quinoa Bowl). And a comforting rice pudding is a tasty dessert. Check out these recipe ideas: Wild Mushroom & Asparagus Farro Risotto, Cajun Sausage & Rice Bowls, and Budget-Friendly Quinoa, Bean, and Veggie Salad.

Tips for Success: Overcoming Common Challenges

• Gluten intolerance or Celiac disease? If you must avoid gluten, wheat, rye, and barley are a no-go. Kamut, einkorn, spelt, farro, triticale, wheat berries, and bulgur are also gluten-containing. There are still plenty of other whole grains (or grain-like foods) that you can enjoy, including rice, quinoa (technically a seed), gluten-free oats, kasha, amaranth, millet, whole-grain cornmeal, and whole-grain sorghum. Label reading is a must, naturally.

• Bloated or constipated? If you’re not used to it, the additional fiber you get from eating more whole grains can lead to gas, bloating, and constipation. To avoid this, gradually increase your whole grain consumption and drink plenty of water to help things move along the digestive tract easily. 

• Have IBS? In general, whole grains are recommended for IBS. However, IBS-D symptoms may feel a lot like the symptoms from getting too much fiber too quickly. Knowing your body and your individual tolerance for higher-fiber foods is important. And keep in mind that during a flare-up, lowering your fiber intake can help with symptoms.   

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