Skip to content
Starting your day with toast and jam or slurping a bowl of hot noodles after a long day might seem satisfying and delightful. But let's be honest, while these refined grain options might be quick, easy, and tasty, they often lack the essential nutrients required for maintaining your gut health.
You've likely heard that grains are good for your digestive system. However, with so many options out there—from white bread to brown rice and quinoa to oats—it can be tough to know which ones truly nourish your inner ecosystem. Prepare to make healthy swaps, as this blog post is your guide to discovering the best grains for gut health.
What are grains?
Grains are the tiny powerhouses that form the core of your diet. They are the edible seeds from plants, predominantly those within the grass family. Think of the essential grains like wheat, oats, barley, and rice that fill your kitchen shelves. Each grain kernel consists of the following three main parts:
-
Bran: It is the protective outer layer of the grain, packed with fiber, vitamins, and minerals.
-
Germ: It is the embryo of the seed that sprouts into a new plant. It packs healthy fats, vitamins, and antioxidants.
-
Endosperm: This is the largest portion of the kernel. It is primarily composed of carbohydrates and proteins and provides vital energy.
Grains are excellent sources of fiber, which aids digestive health and reduces the risk of constipation. They also contain B vitamins, which play a crucial role in energy metabolism and brain health. Moreover, minerals like iron, magnesium, phosphorus, and selenium are vital for healthy blood and bone-building.
Types of grains
Seeing the nutritional profile of grains, you might be tempted to make them a part of your diet. However, not all grains are the same, nor do they contain all the vitamins and minerals. Let’s look at the different types of grains and see how they differ from each other:
-
Whole grains: These grains contain all three parts—the bran, germ, and endosperm—in their original proportions. This makes them nutritionally superior to their refined counterparts. Classic examples are whole-wheat flour, bulgur, and oats.
-
Refined grains: These grains undergo a refining process, removing the bran and germ, leaving only the endosperm. This process leads to a loss of fiber, iron, and B vitamins. Examples include white flour, white bread, and white rice.
-
Enriched grains: These grains are enriched with nutrients like thiamin, riboflavin, niacin, folic acid, and iron, which were lost during processing. However, they still lack essential fiber.
-
Fortified grains: These grains contain added nutrients like vitamin B12 or calcium that weren't naturally present initially.
Whole grains seem to be the nutritious and healthy choice, but how do they impact your gut?
The connection between gut health and whole grains
The gut microbiome, a diverse community of microorganisms—bacteria, viruses, fungi—residing in the digestive tract, serves as a cornerstone of your overall health. If you have a balanced gut microbiome, your gut health is in top shape, and you will enjoy various benefits.
A balanced gut microbiome aids digestion and breaks down complex carbohydrates. It also helps regulate the immune system, enabling it to differentiate between good and harmful bacteria. Additionally, it maintains the integrity of the gastrointestinal lining, preventing the escape of harmful bacteria and toxins into the bloodstream.
The health of your gut significantly influences your broader physiological and mental well-being. An imbalance in the microbiome, known as gut dysbiosis, is linked to digestive issues, disrupted sleep patterns, low energy levels, and even mental health conditions due to the gut-brain axis.
But how do whole grains fit in with your gut? The answer lies in their rich fiber content. Dietary fiber is a type of carbohydrate found in plant foods that your body can’t digest. However, they serve as food for beneficial bacteria, nourishing your gut microbiome.
-
Soluble fiber, found in many whole grains, such as oats and barley, forms a gel-like substance in the gut, promoting the growth of healthy bacteria.
-
Insoluble fiber, abundant in grains like brown rice and whole wheat, adds bulk to stool, aiding in smooth and regular bowel movements.
Learn more about the role of prebiotics or fiber by watching the video below. Also, explore the range of prebiotics offered by The Good Bug to achieve optimal gut health!
Are you ready to stock your pantry with the best whole-grain foods?
Best whole grains for gut health
You might often fall into the trap of thinking ‘refined’ means ‘pure’ or ‘better.’ But when it comes to grains, the opposite is true. So, let’s focus on whole grains and choose the best options for your gut health:
-
Whole oats: These are high in soluble fiber, particularly beta-glucan, which can positively influence your gut. With about 8 grams of fiber per 100 grams, they can help lower cholesterol and improve digestion.
-
Whole wheat: This versatile grain is a good source of both soluble and insoluble fiber. With approximately 10 grams of fiber per 100 grams, it promotes regularity and aids in weight management.
-
Rye: Similar to whole wheat, rye flourishes with fiber and antioxidants. It contains 15g of fiber and 10g of proteins per 100 grams, making it perfect for adding variety to your grain collection.
-
Buckwheat: Although technically a seed, buckwheat is often used like a grain. It is packed with protein (13.3g), fiber (10g), and minerals. It's also gluten-free, which is beneficial for individuals with gluten intolerance.
-
Bulgur wheat: Also known as cracked wheat, it can be easily incorporated into various dishes. Due to its high fiber (8.2g per 100g) and low fat (0.4g) content, bulgur wheat is a satisfying and healthy choice.
-
Millet: A gluten-free ancient grain, millet contains about 7 grams of fiber per 100 grams and essential minerals like magnesium and phosphorus. It's a great option for those with gluten sensitivities and those seeking a nutrient-dense diet.
-
Barley: Among cereals, barley has the highest content of beta-glucan, a type of soluble fiber, at about 18 grams per 100 grams. It is also high in proteins (12.5g) and low in fats (2.3g), making it ideal for health.
-
Quinoa: Quinoa is a complete protein because it contains all nine essential amino acids. 100 grams of cooked quinoa contains up to 6 grams of fiber, 13 grams of protein, and other essential minerals like calcium (17mg) and magnesium (64mg), which are vital for gut health.
-
Farro: An ancient grain with a nutty flavour, farro is a nutritional powerhouse with 7 grams of fiber, 10 grams of protein, and essential minerals like iron (2mg) and magnesium (60mg). This nutrient-rich profile makes farro an excellent choice for gut health, energy, and overall well-being.
-
Brown rice: A humble grain with mighty nutritional benefits, brown rice is a staple food for many cultures. Each 100 grams of cooked brown rice offers a hearty dose of 3 grams of fiber and essential B vitamins like thiamine and niacin. For more flavour and nutritional benefits, consider varieties like red and black rice.
-
Corn: A versatile grain with a sunny disposition, corn is a delightful addition to many dishes. Whether enjoyed as kernels, popcorn, or ground into cornmeal, corn offers a variety of health benefits. Its rich fiber content (approximately 2g per 100g) and antioxidant properties can aid digestion and promote gut health.
-
Whole-grain bread and pasta: Upgrade your bread and pasta game with whole-grain options! These fiber-rich foods can help you feel fuller for longer and support digestive health. A typical 100-gram serving of whole-grain bread or pasta can offer around 6-8 grams of fiber.
-
Sorghum: A gluten-free grain with a mild flavour, sorghum is a versatile ingredient with 6.3 grams of dietary fiber per 100 grams. It is a good source of essential minerals like iron and magnesium and contains omega-3 fatty acids (65mg), which help control blood sugar and support heart health.
Before you pack your kitchen shelves with these grains, learn how they can improve your overall well-being.
Benefits of whole grains for health
Did you think the benefits of whole grains were limited to gut health? Well, they extend far beyond digestion and immunity. Let’s have a look at how whole grains support the other aspects of your health:
-
Avoid weight gain: The high fiber content in whole grains promotes feelings of fullness, helping you feel satisfied with smaller portions and potentially aiding in weight management. A study found that people who consumed more whole grains had a lower BMI than those who consumed less whole grains.
-
Maintain cholesterol levels: Soluble fiber in whole grains binds to cholesterol, aiding in its removal and subsequently lowering LDL (bad) cholesterol levels, which in turn improves heart health.
-
Reduce blood pressure: Some studies suggest that consuming whole grains may help lower your blood pressure, a significant risk factor for heart disease and stroke.
-
Prevent type 2 diabetes: Following a diet filled with whole grains promotes better glucose regulation and improved insulin sensitivity, which significantly reduces the risk of developing diabetes. This balance is particularly crucial for individuals who are diabetic or pre-diabetic.
-
Aid in cancer prevention: Eating whole grains is linked to the prevention of certain types of cancer such as colorectal, colon, gastric, pancreatic, and oesophageal cancers. According to a study, whole grain intake was associated with a 6% to 12% decrease in total cancer mortality.
If these health benefits make whole grains a dietary staple, why not explore a few ideas to include them in your meals?
Simple ideas to incorporate whole grains into your diet
Though you’re familiar with oats, whole wheat, and brown rice, you might be wondering how to incorporate farro, sorghum, or quinoa into your daily meals. Well, it’s not as complicated as they sound. Here are some simple and delicious ways to add more whole grains to your diet:
-
Breakfast: Start your morning with a nutritious high-fiber breakfast. Oatmeal is a classic choice, but you can try hot cereals like buckwheat or millet. Whole-grain toast and cereals are excellent alternatives to kick-start your day.
-
Lunch: Consider a hearty brown rice bowl with an array of toppings or a fresh quinoa salad. Elevate your sandwiches to a new level of nutrition by choosing whole-grain bread or experimenting with whole-grain pitas and tortillas.
-
Dinner: Enjoy a comforting dinner by substituting refined pasta with whole-wheat versions. Brown rice stir-fries are also a delightful option. If you like to get creative, try a warm millet porridge or toss sorghum or ferro with other veggies for a delicious salad.
-
Snacks: Grab a handful of air-popped popcorn, munch on whole-grain crackers, or enjoy a trail mix packed with nuts and seeds to curb hunger in between meals.
Feeling hungry yet? Let's walk through some tips on making the best grain choices for gut health.
Tips for choosing whole grains
If you’ve ever been to a grocery store or supermarket, you know how difficult it is to get a hold of the sheer variety of grains. How do you know the whole grains you choose are really what they claim to be? Fear not! We're here to guide you through the maze of labels and help you make informed choices.
-
Check the ingredient list: The first ingredient should be a whole grain, such as whole wheat flour, brown rice, or whole oats.
-
Look for the whole grain stamp: This stamp, often found on packaged foods, indicates that the product meets specific whole-grain criteria.
-
Beware of hidden sugars: While whole grains are nutritious, some processed products may contain added sugars. Opt for products with minimal added sugars.
-
Consider your intake: Aim for 3 servings (approximately 48 grams) of whole grains per day. Gradually increase your intake to allow your digestive system to adjust.
-
Stay hydrated: As fiber intake increases, it's important to drink plenty of water to prevent constipation.
Whether you're a pasta lover or a bread aficionado, making a simple swap from refined to whole grains can transform your health for the better. So, the next time you're at the grocery store, remember to reach for those whole-grain options. By choosing the best grains for gut health, you’re not just nourishing your tiny residents but also impacting your well-being.
If you’re looking for better ways to tweak your lifestyle, consider adding probiotics and prebiotics. The Good Bug has an exclusive collection of products that support gut health. Check our website for more resources and insights, and embrace a wholesome life!
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC4939539/
https://www.healthline.com/nutrition/whole-grain-foods
https://www.glnc.org.au/resource/enjoy-whole-grains-for-good-gut-health-and-so-much-more/
https://health.clevelandclinic.org/the-whole-truth-about-whole-grains
