Eat more whole grains!

Wholegrain products contain the entire grain kernel: bran, germ, and endosperm. As a result, they provide more nutrients than white grains.

Why does this work?

• Plenty of fibre: regular bowel movements, longer-lasting fullness.
• Slow carbohydrates: more stable blood sugar and fewer hunger spikes.
• Vitamins and minerals: B vitamins, iron, magnesium, zinc.
• A healthy heart: lower LDL cholesterol and blood pressure.
• Fewer chronic diseases: wholegrains reduce the risk of type 2 diabetes, cardiovascular disease, and certain cancers.

How does it work?

Picture a grain kernel as a house with three layers:

• Bran: the outer layer, full of fibre and antioxidants.
• Germ: healthy fats and vitamin E.
• Endosperm: slow carbohydrates and protein.

With wholegrains, the whole house stays intact. With white grains, the bran and germ are removed — and with them, many of the nutrients.

How to eat more wholegrains

• Swap step by step: replace one white product per day with a wholegrain version.
• Breakfast: oats or 100% wholegrain bread.
• Lunch: choose wholegrain or rye bread.
• Dinner: use brown rice, wholegrain pasta, quinoa, or bulgur.
• Snacks: wholegrain crackers, plain air-popped popcorn without butter or sugar.
• Read labels: "wholegrain" or "whole wheat" should be the first word.
• Drink enough water: fibre needs fluid to work well.

Tip: Cook a double portion of brown rice or quinoa and save it for later. That way, wholegrains are always within easy reach.

Examples of wholegrain products

Oats • 100% wholegrain bread • Brown rice • Wholegrain pasta • Quinoa • Rye and barley bread • Popcorn (plain)

When to be cautious

• Coeliac disease or wheat allergy: choose gluten-free wholegrain options (buckwheat, brown rice).
• Irritable bowel syndrome (IBS): increase fibre gradually.
• Children under 2: limit wholegrain bread to a maximum of half their bread intake due to the fibre load.

Conclusion

Eating more wholegrains provides fibre, slow carbohydrates, and important micronutrients. This supports digestion, weight control, and heart health. Swap white grains step by step for wholegrain alternatives and drink plenty of water. Good luck!

Learn more

• Gezond Leven - Starch and dietary fibre
• Gezond Leven - Wholegrain products
• Voedingscentrum - Wholegrains