Why Eating More Wholegrains May Benefit Bowel Health

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Why Eating More Wholegrains May Benefit Bowel Health

Simone Austin, Accredited Practising Dietitian, Chief Health Officer, Healthylife

Intro

Did you know that most Australians aren’t eating enough wholegrains in their diet? It’s surprising, since wholegrains are, on average, the most affordable food group per serve across the Australian Dietary Guidelines. The Healthylife Living Healthy Report 2025 shows that intake of wholegrains is on the decline, even though they play such an important role in overall health, particularly when it comes to bowel health. Here’s why we should be eating more, and easy ways how.

What’s great about wholegrains?

According to the Australian Burden of Disease Study, a diet low in wholegrains is the second dietary risk factor for chronic disease, behind a diet low in legumes as the leading risk factor and ahead of a diet high in sodium (salt). Wholegrains provide vital dietary fibre along with many vitamins and minerals such as iron, zinc, magnesium, B group vitamins, vitamin E, and even protein.

Let’s focus on the dietary fibre benefits of wholegrains. Fibre is a crucial nutrient for your overall health, and can make a big difference to your wellbeing, particularly when it comes to gut and bowel health. Wholegrains provide a mix of fibre types, including insoluble, soluble, and prebiotic fibres, all contributing to a healthy digestive system.

How wholegrains can support bowel health

Dietary fibre is important for keeping your bowels healthy, and and wholegrains are a great source of it. Different types of fibre offer different benefits, so it’s a good idea to eat a variety. Some feed your good gut bacteria, while others bulk up your stools, stimulating regular bowel motions (remember to drink plenty of water too!) to help prevent constipation. With the concerning rise in bowel cancer rates amongst younger Australians, eating enough wholegrains to contribute to your dietary fibre intake and overall bowel health is important.

Bowel cancer is not just an older person’s disease; rates are increasing in Australians under 50, and many are unaware of the risk. Bowel cancer is the deadliest cancer for Australians 25-54 years. The good news? If detected early, over 99% of cases can be successfully treated. This makes awareness of symptoms, risk factors, and screening options incredibly important.

How else can wholegrains and fibre improve your health

Dietary fibre found in wholegrains can also help to:

  • Aid regular bowel motions by bulking up your stools and reducing the chance of constipation.
  • Support heart health by binding to cholesterol and removing it in your stools to help reduce cholesterol levels.
  • Keep you feeling fuller for longer by slowing down digestion which may support weight management.
  • Feed your good gut bacteria as prebiotic fibres found in some wholegrains may support the immune system and even your mental wellbeing.

Wholegrains: Good for your health and your wallet

According to the Australian Dietary Guidelines, adults should aim for around 4-6 serves of grains and cereals per day with around two-thirds of this to be wholegrain. The Healthylife Living Healthy Report 2025 shows Australian adults on average are purchasing only around 3.6 serves of grains per day.

The good news? Aligning your food grocery shop with Australian Dietary Guideline targets, including more grains, and particularly wholegrains, can save you around 8% or more on your grocery bill compared to the average Aussie food shop for at-home eating.

Table Reference: Living Healthy Report 2025

Grains on average cost only 32 cents a serve, the cheapest of the five food groups and discretionary (less nutritious) foods. Add wholegrain bread, breakfast cereals, brown rice, wholemeal pasta, wholegrain crackers and bulgur to your shopping list. These nutritious, high fibre foods will reap both health and cost benefits!

How can you add more wholegrains to your diet?

Increasing wholegrains gradually in your diet will allow your gut a chance to adapt to the extra dietary fibre. Here are some ways to enjoy them:

  • Breakfast: Try a high-fibre breakfast using oats, fruit, seeds and nuts, which can be a winner all year-round. Not a fan? Try wholemeal toast with baked beans or avocado and tomatoes.
  • Lunch: A wholegrain wrap or wholegrain bread filled with protein such as egg, lean meat or fish, plus plenty of crunchy salad, is a great choice. You can also try frying up leftover brown rice with frozen mixed vegetables and an egg.
  • Dinner: Swap white rice for brown, and white pasta for wholemeal. Try other grains like bulgur, and pseudo grains like quinoa in your evening meal repertoire.
  • Snacktime: A wholegrain muffin, or wholegrain crackers with hummus or tomato are great options. Popcorn (unsalted) and bowls of wholegrain breakfast cereal make good high fibre whole grain snacks.

The bottom line

Making a few swaps from refined grains to wholegrain and adding more wholegrains into your day can easily increase your wholegrain intake to benefit your bowel (and overall) health. With the price of grains cheaper than the other food groups, your wallet will love them too! It’s a proactive step towards a healthier you.

Download the Living Healthy Report

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