This article is general information, not medical or dietary advice. People with celiac disease, gluten sensitivity, wheat allergy or diabetes may have specific needs, so check with a doctor or registered dietitian before changing what you eat.
What makes a grain “whole”
A grain kernel has three parts: the bran (the outer layer, which contains fiber and some B vitamins and minerals), the germ (the small inner core, which contains some fats, vitamins and minerals) and the endosperm (the starchy middle). A whole grain keeps all three parts, in roughly their original proportions, even if the grain has been cracked, rolled or ground into flour.
Refined grains have had the bran and germ removed during milling, leaving mostly the endosperm. This gives a softer, longer-lasting product, but it also removes much of the fiber and some nutrients. Many refined products are “enriched,” meaning some B vitamins and iron are added back, though fiber is usually not.
Many health organizations suggest that whole grains make up a good share of the grains people eat, and research often links diets rich in whole grains with better health outcomes. These findings describe associations, which vary between people, and do not guarantee any result.
Common whole grains
Whole grain foods include:
- brown rice, wild rice and other colored rice varieties
- oats, including rolled and steel-cut oats
- whole wheat, including whole wheat flour, bulgur and wheat berries
- barley (hulled barley is more intact than pearled barley)
- rye, corn (such as popcorn and whole corn tortillas), millet and sorghum
- quinoa, buckwheat and amaranth, which are technically seeds but often counted as whole grains
Some of these contain gluten and some do not. Oats are naturally gluten-free but may be cross-contaminated during processing, so people avoiding gluten should look for products labeled gluten free.
Reading the front of the package
Packaging language can be confusing. In the United States, several phrases can suggest whole grain without guaranteeing much of it:
- “Multigrain”: means more than one type of grain, which may all be refined.
- “Made with whole grains”: may mean only a small amount.
- “Wheat bread,” “wheat flour,” “stone ground” or “seven grain”: do not necessarily mean whole grain.
- “Brown color”: can come from molasses or caramel color rather than whole grain.
- “100% whole wheat” or “100% whole grain”: a stronger signal, but still worth confirming.
Some packages carry a whole grain stamp from an industry group, which shows how much whole grain is in a serving, but a stamp is a guide rather than an official standard. Front-of-package marketing claims can mislead in many ways, so the back of the pack is the safer place to look.
Checking the ingredient list
The most reliable place to look is the ingredient list. Ingredients are listed from most to least by weight, so a whole grain should appear near the top.
- Look for the word “whole” before the grain, such as “whole wheat flour,” “whole oats” or “whole grain brown rice.”
- Be cautious if the first ingredient is “enriched flour,” “wheat flour” or “unbleached flour.” These are typically refined.
- If whole grain appears at the end of a long list after several sweeteners, there is probably little of it.
- Words like “oats” and “brown rice” generally refer to the whole grain, even without the word “whole.”
You can also use the nutrition facts label. A higher fiber figure per serving can hint at more whole grain, though fiber may also be added separately in some products. Dietary fiber is useful for digestion and fullness, and its sources go beyond grains.
Simple ways to include whole grains
You do not need to overhaul your diet. Small swaps tend to be easier to sustain:
- Breakfast: oatmeal, whole grain cereal with little added sugar, or whole grain toast. Quick breakfasts can use overnight oats.
- Lunch: a sandwich on whole grain bread, a whole wheat wrap, or a grain bowl with brown rice, quinoa or barley. Packed lunches often travel well with cooked grains.
- Dinner: brown rice or whole wheat pasta, or a mix of half whole grain and half regular if you are transitioning.
- Snacks: air-popped popcorn, whole grain crackers or oat-based snacks.
- Baking: swap in whole wheat flour for part of the white flour in recipes. Starting with about a third to a half often works, and results vary by recipe.
If the taste or texture is unfamiliar, try a mix of refined and whole versions at first, or start with white whole wheat products, which are made from a lighter-colored wheat but are still whole grain. Whole grains can take longer to cook, so cooking a big batch and freezing portions can help on busy nights, as in meal prep.
Practical notes
- Increase fiber gradually and drink enough fluids, since a sudden jump can cause bloating or gas in some people.
- Whole grain does not automatically mean low calorie or low sugar. Check the label for added sugar and sodium, particularly in cereals, breads and snack bars.
- Whole grain flours contain natural oils and can spoil faster, so store them in a cool, dry place or the freezer.
- Whole grains are one part of a varied diet, not a cure-all. A balanced plate combines grains with vegetables, protein and other foods.
If you have digestive symptoms, unexplained changes in weight or concerns about blood sugar, talk with a doctor. They can help you decide which foods suit you.