The 6 Grains Dietitians and Doctors Recommend for Better Gut Health

Your diet plays a central role in maintaining gut health. Eating foods rich in gut-beneficial nutrients, like fiber, can promote regular bowel movements, help manage inflammation, and promote the growth of beneficial bacteria in the digestive tract, all of which are essential for gut health. Grains can be a great choice for digestive health because many are rich in fiber, plant compounds, and other gut-supporting nutrients.

“Oats are a great on-the-go option for those who are short on time but still want to maintain a healthy gut,” said Michelle Hughes, a gastroenterologist for Yale Medicine and medical lead for digestive health quality and safety at Yale New Haven Health. Health.

Hughes recommends oats to his patients because of their high intestinal fiber content. “Their gut health benefits come from the high amount of beta-glucan, a soluble fiber that forms a gel-like substance as it passes through the intestines,” she said. Beta-glucan helps maintain normal, healthy bacteria that live in your gut, reduces the risk of colorectal cancer, and may even help regulate constipation and diarrhea.

Like oats, barley has a naturally high beta-glucan content. These beta-glucans are metabolized by the gut microbiota into short-chain fatty acids (SCFAs), which then serve as an energy source for intestinal cells, support a healthy intestinal barrier, and help regulate inflammation.

Barley consumption also promotes gut bacterial diversity, a sign of a healthy gut, and reduces gut imbalance, also known as gut dysbiosis.

Quinoa is full of nutrients that are great for your gut. “Technically, quinoa is a seed, but it functions as a whole grain in the diet,” says Olivia Hamilton, MS, RD, LDN, registered dietitian at Factor. Health. “It contains fiber and protein and promotes gut microbiome diversity, similar to barley or oats.”

Quinoa also contains polyphenols, such as ferulic acid, gallic acid, quercetin, and kaempferol, which have antioxidant and anti-inflammatory properties and may help protect cells in the digestive system from oxidative damage.

Because quinoa is naturally gluten-free, it’s a great option for people with celiac disease or gluten sensitivity.

“What sets teff apart is its impressive nutrient density,” says Kaytee Hadley, MS, RDN, IFMCP, functional medicine dietitian and founder of the Integrative Center for IBS and SIBO. Health. “It’s rich in iron, magnesium, and calcium, which support gut muscle function and overall digestive health, and it contains more lysine than most grains.” Lysine is an essential amino acid that supports healthy tissue function and may improve intestinal barrier function.

Teff is also high in fiber and protein, which promote satiety and blood sugar regulation, and is naturally gluten-free, making it a safe option for those who need to avoid gluten-containing grains.

“Brown rice is a whole grain that provides insoluble fiber, which helps add bulk to stools and promote regularity,” says Lakelyn Lumpkin, registered dietitian at Top Nutrition Coaching. Health.

Lumpkin explained that brown rice contains more fiber and nutrients than white rice because it retains the bran and germ, parts of the rice grain that contain most of the fiber, vitamins and minerals, making it a better choice for gut health. One cup of brown rice contains more than double the amount of fiber as white rice.

“Sorghum’s fiber supports a healthy gut microbiome and bowel movements, while its antioxidants may help protect the gut from oxidative damage,” Hadley said. Sorghum contains one of the highest fiber contents of any grain, with a quarter cup of dry sorghum containing 9 grams or 32% of the DV.

Sorghum is also rich in polyphenol antioxidants, which can help limit the growth of harmful bacteria while promoting the growth of beneficial gut bacteria.

“Because it is naturally gluten-free, sorghum is a great option for people who avoid gluten and might otherwise have trouble getting enough essential nutrients,” Hadley said.