The Surprising Benefits of Whole Grains for Gut Health and Immunity

Whole grains are an essential part of a healthy diet. Numerous studies have shown that they can lower your risk of heart disease and type 2 diabetes. They may even reduce the risk of certain cancers. Recent research has shown that they can also benefit your immune system and gut.

Continue reading to discover the benefits of eating whole grains to improve your gut health and boost your immunity to infections. What is a whole grain and why are refined grains better?

Whole grains and refined grains

Whole grains are a better source of nutrition than refined grains. Some of the best-known grains that are part of this essential food group include:

Whole Wheat
Brown Rice
Oats
Barley

Whole grains are rich in vitamins, minerals and antioxidants. They contain the germ, bran and endosperm, unlike refined grains. Fiber content is good for digestion, blood sugar control, and a full feeling.

The purpose of refining grains is to make them finer, in order to increase shelf life. This milling process, however, removes the starch’s dietary fibre, iron and different forms of B vitamins. Iron and B vitamins can be added through enrichment but the fiber content is generally depleted.

Examples of refined grains include:

White Flour
White Bread
White Rice
Corn grits

When you choose whole grains, your nutrition is prioritized and you enjoy more benefits.

Whole grains for gut health

Let’s look at the impact of whole grains on your gut, specifically how they affect your microbiota and your immune system.

Understanding gut microbiota in relation to the immune system

The gut microbiome is a diverse community of bacteria, organisms, and other microbes that live in your digestive system. It plays an important role in your overall health including immune and inflammation functions.

Specialized immune cells in the digestive system interact with organisms and influence immune responses.

Good gut health supports the immune system and is beneficial to overall well-being.

How can whole grains improve gut health?

Recent research has shown that eating whole grains can increase gut microbiota diversity.

Whole grains are rich in fiber and nourish beneficial bacteria, including Lachnospira, in the gut. Lachnospira is a producer of short-chain fatty acid, which serves as an energy source for the colon cells. It also regulates intestinal barrier function and provides anti-inflammatory and immunoregulatory benefits.

New research on whole grains and gut health

Researchers compared, in a study of 81 healthy adults, the effects of eating a diet high in whole grains and refined grains, on immune and inflammation responses, gut bacteria, and stool frequency.

During the two first weeks, all participants ate a Western-style diet rich in refined grains to maintain weight. Then, 41 participants changed to a diet rich in whole grains while 40 participants continued the diet.

Whole-grains consumption may have led to an increase of beneficial bacteria such as Lachnospira, and a decrease of inflammatory bacteria. This is due to the more favorable pH in stool that results from eating whole grains. Whole grains were also linked to higher levels of memory cells. These play an important role in the body’s defenses.

Consuming refined grains, on the other hand, was associated with a decrease in TNF-alpha, which is a proinflammatory, but beneficial, compound that protects localized areas of your body from injury or invasion when immune cells are activated.

Further studies are required. These findings are still valuable in revealing the potential health benefits of whole grains.

How many whole grains should you consume for gut health?

The 2015-2020 Dietary Guidelines For Americans recommend that women consume three ounces per day of whole grains, and men four ounces. This is approximately one or two cups of grains such as brown rice and oatmeal per day.

Incorporate healthy whole grains in your diet to reap the nutritional benefits for your gut and immune system as well as your overall health .

What are the best whole grains for gut health and immunity

Whole grains are a great way to help you on your journey towards wellness.

Whole Oats
Brown Rice
Whole Wheat
Whole grain rye
Buckwheat
Bulgur Wheat (also known by the name cracked wheat)
Millet
Whole Barley
Quinoa
Corn (opting for organic varieties will avoid GMOs).
Amaranth, an ancient grain that is similar to quinoa

Avoid grains such as whole wheat, barley, rye and bulgur if you are gluten sensitive. Stick to gluten-free alternatives like oats.

Whole grains are a vital part of a balanced and nutritious diet. Their benefits extend beyond their role in preventing chronic diseases. These nutrient-rich food can help improve your gut microbiota, and boost your immune system, improving your overall health and lifespan.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426293/

https://pubmed.ncbi.nlm.nih.gov/33803407/

https://www.sciencedirect.com/science/article/pii/S0002916522048006?via%3Dihub

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908315/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3640698/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778110/

https://www.nhlbi.nih.gov/news/2021/study-provides-new-evidence-eating-whole-grains-may-reduce-heart-disease-risk-older

https://pubmed.ncbi.nlm.nih.gov/36140990/#:~:text=The%20SCFAs%20have%20many%20health,%2C%20hepatoprotective%2C%20and%20neuroprotective%20activities.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230973/#:~:text=SCFAs%20are%20as%20energy%20substrates,GPR109A

https://pubmed.ncbi.nlm.nih.gov/10891884/#:~:text=Tumour%20Necrosis%20Factor%20alpha%20

https://www.fns.usda.gov/cn/nutrition-standards-proposed-rule-added-whole-grains#:~:text=To%20meet%20USDA’s%20whole%20grain,grain%2Drich%20must%20be%20enriched.

https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015

https://pubmed.ncbi.nlm.nih.gov/25411276/

https://pubmed.ncbi.nlm.nih.gov/28810029/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998136/#:~:text=In%20addition%20to%20being%20a,%2C%20dietary%20fiber%2C%20and%20phytochemicals.

https://pubmed.ncbi.nlm.nih.gov/22218620/

https://pubmed.ncbi.nlm.nih.gov/22254008/

https://pubmed.ncbi.nlm.nih.gov/11170616/

https://pubmed.ncbi.nlm.nih.gov/28938662/

https://pubmed.ncbi.nlm.nih.gov/27729921/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723110/#:~:text=Barley%20has%20various%20health%20benefits,%5D%3B%20and%20ability%20to%20reduce

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616929/

https://pubmed.ncbi.nlm.nih.gov/27242826/

https://www.nature.com/articles/s41598-018-33092-9

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6025443/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701468/

https://www.fda.gov/food/agricultural-biotechnology/gmo-crops-animal-food-and-beyond#:~:text=Corn%20is%20the%20most%20commonly,%2C%20livestock%2C%20or%20other%20animals.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8229566/

The article The Surprising Health Benefits of Whole Grains appeared first on Alternative Medicine Magazine.

Frequently Asked Questions

What does holistic mean to you?

Holistic refers to being whole-based. Holistic means to see the whole picture and not just a part. This is not always easy because we are used to seeing things as separate parts.

Our default mentality is to see things in black and white. However, grey comes in a wide range of shades.

Try to look at everything from different perspectives when you work on a project. Consider it from every side.

It is important to see how the pieces fit together. How do the various components interact?

If you do find a problem, try to figure out why. Also, consider the impact of any changes that you make.

What are the benefits of holistic medicine over conventional medicine?

Many religions and cultures around the world have used holistic medicines for thousands of years. They were developed using ancient knowledge and experiences.

These medicines are safe, effective, natural, and affordable. Side effects of these medicines are very low compared to pharmaceutical drugs.

They also help you achieve better health and wellness.

They can protect you from disease and improve your overall wellbeing.

They could even be used to treat heart disease, cancer, diabetes, arthritis, asthma and depression.

There are hundreds of traditional medicines in the world. Each has its own benefits.

The World Health Organization estimates that 80% of the population relies on traditional methods to treat illness or injury.

It was reported that about half a billion people rely on traditional herbal remedies for primary healthcare.

The global market in complementary therapies is expected to reach $22.2 Billion by 2020.

People are increasingly turning towards alternative medical methods to avoid adverse side effects.

Complementary therapies are often used when other options fail to work. They may also try them before resorting to surgery or medication.

There are several reasons why people choose complementary therapies:

To improve quality of life
To reduce stress levels
Relaxation
To relieve pain
To enhance immunity
To support you in dealing with serious illness
To boost energy
To control weight
To maintain good nutrition
To improve sleep patterns
To deal avec chronic conditions

Why is holistic medicine better?

Holistic care addresses the whole person rather that individual symptoms. This means looking at how someone feels, what they eat, where they live, how much stress they are under etc…

Holistic medicine considers all aspects of a patient’s life and treats them as a complete package. Although it may sound easy, in practice this is difficult because doctors tend to focus only on the physical aspect of patients.

Is holistic medicine safe?

Holistic Medicine isn’t as dangerous as it seems, but there are still risks when you use this treatment. Side effects most commonly include headaches and nausea. These side effects must be understood and weighed against the potential benefits of alternative treatments like acupuncture.

There have never been any cases of death related to holistic medicine.

Before starting any new treatment, consult your doctor.

Statistics

According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)

External Links

How To

What does a holistic doctor do that a traditional doctor doesn’t?

A holistic doctor can provide a greater range of services than a conventional doctor. This includes a nutritionist, massage therapy, naturopath and homeopath.

Holistic doctors treat patients holistically. This means they take a holistic approach to treating their health concerns. This helps them find the root causes and to take preventative steps and long-term care. Holistic doctors may use alternative medicine, including essential oils and herbs. They also provide nutritional supplements and advice for healthy living.

Holistic doctors also offer therapies such as acupuncture and reflexology, reiki or shiatsu, yoga, meditation or craniosacral treatment, as well as hypnotherapy and hypnotherapy.

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If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.

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By: Dick Benson
Title: The Surprising Benefits of Whole Grains for Gut Health and Immunity
Sourced From: alternativemedicine.com/conditions/gut-health/improve-gut-microbiota-eating-whole-grain/
Published Date: Sun, 11 Jun 2023 00:17:22 +0000