Swapping white bread for wholegrain bread could help reduce your cancer risk

Eating enough dietary fibre every day helps you maintain a healthy digestive system and can help reduce your risk of cancer.

One easy way to increase your fibre intake is to choose wholegrain, wholemeal and high-fibre breads and cereals.

Wholegrain foods contain more fibre, vitamins, minerals and antioxidants than foods made with refined grains such as white bread, biscuits, cakes and pastries.

How to eat more fibre and wholegrains:

• Swap white bread for wholegrain or wholemeal bread or choose a high-fibre variety for those who will only eat white bread.
• Swap white rice for brown rice.
• Swap regular pasta for wholemeal or pulse pasta.
• Swap regular crackers and crispbreads for brown rice or wholegrain varieties.
• Swap sugar-sweetened breakfast cereal for porridge, low-sugar muesli or wheat flake biscuits.

Aim for 48g of wholegrains daily

You are well on the way to 48g by having one of these:

• A sandwich made with 2 slices of wholemeal bread and some popcorn.
• Half a cup of cooked brown rice and some wholegrain crackers.
• ¼ cup muesli and a piece of multigrain toast.

The amount of wholegrains kids need varies depending on their age.  Look at the breads and cereals section of the lunch box builder to find out how many serves your child needs each day.   

Our recipes are full of wholegrains to help you boost your fibre intake; your family will love them.

• Caprese quinoa salad
• Rice Salad
• Chicken burrito bowls
• Tabouli
• Wholegrain crackers and hummus

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website