Grains and Your Digestive Health on the physical body can be a complex machine and one of the most interesting parts of your gastrointestinal system. When people eat food. The method of digestion begins the instant the food enters the mouth.1 People use their teeth to disrupt food, and bacteria within saliva begin the method of extracting nutrients from food.
From there, people swallow and therefore the food reaches the stomach. Where stomach acid reacts with the food to release more nutrients and energy. These nutrients are then absorbed into the bloodstream when food passes through the intestines. Muscles within the intestines push food forward, so waste often excreted.
For that, a part of the method to calculate, the food we are eating must have enough volume. That volume comes from dietary fiber. Oftentimes, this is why making sure you’re getting enough whole grains into your diet is especially important. Without them, you will lose a crucial element necessary for a key step in the digestive process.
Whole Grains Are a Great Fiber Source
Many Americans don’t eat enough fiber. The Dietary Guidelines for Americans recommend that adults consume three to five ounce-equivalent servings of fiber per day. Of which half should come from whole grains. Whole grains provide nearly twice the fiber of refined grains. One-half cup of cooked rice or a slice of bread counts as a one-ounce serving of grains.2
While the presence of a large amount of dietary fiber is the most obvious benefit of whole grains. As it helps promote a healthy gastrointestinal system and keeps the intestines moving regularly. Whole grains provide a variety of other digestive benefits:
A Healthier Gut Microbiome
Studies show that consuming whole grains can help increase the variability of bacteria in the gut and also help boost the assembly of short-chain fatty acids. These changes are important for the functioning of the digestive system and health. those who eat an adequate amount of whole grains have fewer inflammatory bacteria and also perform better on various immune response marker tests.3
Better Weight Management
Another advantage of consuming whole grains that it can help decrease the number of calories that are removed from food and also slightly increase the rate. This alteration leads to a net energy loss of around 92 calories per day compared to someone who is eating an identical diet heavier in refined grains.4
Over the course of a year. This works out the equivalent of nine pounds of potential fat loss simply from switching to whole grains. This makes whole grains especially beneficial for someone struggling with weight control.
Blood Sugar Regulation
The way that whole grains are weakened within the gastrointestinal system helps to slow down the discharge of glucose into the blood. Which can help fight insulin resistance and reduce the danger of type 2 diabetes.5
Some studies suggest that eating whole grains may help reduce the risk of certain colorectal and gastric cancers.6 It believed that phytoestrogens in grains may have a protective effect, especially for the middle-aged or older.
Packed with Nutrients
Whole grains are rich in nutrients, including B vitamins, antioxidants, minerals, protein, and fiber. All of these nutrients are essential for general health and for preventing disease. The nutrients found in whole grains help prevent constipation and improve digestion. In addition to preventing a variety of other minor digestive problems.
What Separates Whole Grains from Refined Grains?
The difference between whole grains and refined grains is that the bran and germ are far from the refined grains within the milling process. Leaving only the starchy part of the grain. When this done often, the grain is softer and has a more pleasant texture. But contains less fiber and other nutrients.
It is believed that refining grains can remove the maximum amount of 80 percent of the vitamins, as well as a huge portion of the flavonoids.7,8
What Foods Are Whole Grains?
Many foods are considered whole grains. the most obvious would be whole wheat or multigrain bread. Other foods that count as whole grains are rice, bulgur, quinoa, amaranth, and buckwheat. oats and oats also count as whole grains.
Many people assume that quick-cooking oats are not whole grains because they are processed the way they are processed, but this is often not strictly true. The difference between quick oats and regular oats is just the way the oats are cut.
Some oats are rolled until flat and then small pieces are scooped out, making them cook faster. However, all the parts of the oatmeal are still there. Some oats are steel-cut, cut into smaller pieces with steel blades, while others are steamed and then rolled to form old-fashioned oatmeal. The nutrient found in these different types of oats is the same. the only difference is how long the oatmeal cooks.
As mentioned above, most Americans don’t get enough fiber. You should aim for a minimum of 14 grams of fiber for every 1,000 calories in your diet, making a minimum of 28 grams for the typical man and 22 grams for the typical woman per day.10
When you first introduce fiber into your diet, you will feel a bit bloated for a little while. However, you will find that this happens quickly and you will soon experience the benefits of increased fiber intake. A simple thank you for increasing your fiber and whole-grain intake is to swap light bread for whole grain and polished rice for rice. look for cereals that also contain extra bran, or add seeds to your soup for a quick boost.
With these small lifestyle changes, you are thankful for incorporating more whole grains into your diet and experiencing the digestive benefits they provide.
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