You may be wondering, what’s the relationship between whole grains and a healthy digestive system? Most whole grain foods are a good source of fiber, which maintains a good digestion. According to the U.S. Department of Agriculture, whole grains are an important part of the diet. However, you should still be careful! Not all packages that say whole grain are healthy. For that reason, it is important that you read the list of ingredients, and make sure the first ingredient says it’s “whole” or “whole grain” 100%. Here at Digestive and Liver Center we provide the necessary tools to teach patients healthy whole grain foods.
Whole grain parts
Whole grains contain the entire grain kernel which is divided into 3 parts:
Bran: contains Vitamin B and minerals
Endosperm: contains carbohydrates, proteins and vitamins that your body needs
Germ: has Vitamins B and E as well as healthy fats
On the other hand, refined grains such as white rice and white bread, only have the endosperm component which makes them have only carbohydrates that at the end may end up not being too healthy for you. It is recommended to try to substitute refined grains for whole grains as much as possible.
Benefits of whole grain foods:
Contains fiber which helps with constipation, keeping the stool soft and bulky and the prevention of diseases such as diverticulosis and Crohn’s.
Reduces inflammation.
May reduce risk of colorectal cancer.
Whole grains are rich in vitamin B, zinc, iron, magnesium and antioxidants.
Help with staying full longer, which can help with obesity and weight loss.
Healthy whole grain foods:
According to the Dietary Guidelines for Americans, at least half of the grains you eat in your diet, should be whole grains. Our GI experts in Orlando, promote healthy whole grain foods for your digestive health. A couple of them are:
Brown rice
Corn
Quinoa
Rye
Oats
Barley
Amaranth
Popcorn
Teff
You can consume whole grains from the primary source like quinoa and brown rice or by adding the source to a recipe like oats into a fruit smoothie. Try to find the best way for you to enjoy it in every meal so you can get all of the nutrients that whole grains have. If you have any questions about what foods, that contain whole grain, are better for your digestive system, based on your medical needs, you can give us a call at 407-384-7388. We can go ahead and make an appointment for you to talk more in depth with one of our GI experts in Orlando.