Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets can also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. 

​

Most whole-grain sources yield from 1 to 4 g of fiber per serving, comparable to fruit and vegetables, and just the right amount when spread throughout the day. Whole grains can be an excellent source of fiber. But not all whole grains are good sources of fiber. Whole wheat contains among the highest amount of fiber of the whole grains. Brown rice contains the least.