Gut Health is the new wellness focus that’s exploding right now. The spotlight over the last few years has increasingly shifted towards the gut as new research has revealed that our guts are the epicentre of our overall health & wellbeing. We’ll be exploring how grains can affect our gut health and will be sharing actionable tips if you are looking to reduce the grains in your diet or go completely grain-free.
The science of gut health
As scientific research continues to reveal the intricate connection between gut health and various areas of our wellbeing, more people are exploring changes in their diet and lifestyle to support their digestive system. One such approach that has also gained momentum is the adoption of a grain-free lifestyle. By reducing grains from your diet, some individuals say they reap a multitude of benefits such as reduced inflammation, balanced blood sugar levels and improved energy.
What are grains?
Grains, sometimes referred to as cereal or true grains, are members of the Poaceae family which includes barley, corn, oats, rice, and wheat. These grains make the flour that goes into the majority of the products we eat everyday including bread, wraps, burger buns, pastries, pancakes and most cereals you’ll find on supermarket shelves.
Grains consist of three important parts:
The bran (the outermost layer), which contains fibre and B vitamins.
The germ (aka the embryo), which contains oils, vitamins, proteins, minerals, and antioxidants.
The endosperm (located above the germ), which contains carbohydrates and protein.
Refined vs unrefined grains
Grains can either be defined as unrefined or refined grains. Unrefined grains are whole grains that have been minimally processed to still contain the bran, the germ and the endosperm. The endosperm makes up around 85% of a wheat grain meaning that just 15% of the grain contains all of its fibre and the majority of its nutrients. Examples of whole grains that still contain the bran, germ and endosperm are oats and brown rice.
Refined grains come from the same plant as whole grains, but they have been processed to remove the majority of the nutrients. Flour is the most commonly found refined grain that is used to produce the majority of the products we eat everyday including bread, wraps, burger buns, pastries, pancakes and most cereals you’ll find on supermarket shelves.
Foods made with refined flour have a longer shelf life than whole grains as the oily germ tends to become rancid when exposed to light and heat. Therefore to expand their shelf life, these products are made with refined grains that are bleached and mixed with preservatives and refined oils.
Being a complex carb, whole grains are a good source of fibre as well as being rich in potassium, magnesium and selenium. Carbohydrates are made up of 3 elements: fibre, starch and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. Complex carbs are packed with more nutrients than simple carbs. They are also higher in fibre and digest more slowly. This also makes them more filling, which means they’re a good option for controlling blood sugar levels.
The history of grains
Grains have long been a dietary staple in cultures around the world, providing sustenance and nourishment for generations but it can be argued that the grains we consume today bear little resemblance to their ancient counterparts. Modern agricultural practices and food processing techniques have led to the widespread consumption of refined grains, which are stripped of their natural nutrients and fibre content. Moreover, many grains contain compounds like gluten, lectins, and phytates, which can pose challenges for certain individuals, contributing to gut inflammation, digestive discomfort, and other health issues.
Benefits of going grain-free
By embracing a grain-free lifestyle, you're not only eliminating these potential irritants but also making room for nutrient-dense alternatives that can support your gut health in a variety of ways. Here's a deeper dive into the benefits of going grain-free for gut health:
Inflammation Reduction
Grains, particularly those containing gluten, have been implicated in triggering inflammation in the gut for some individuals. Chronic inflammation can lead to a host of health problems, including digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). By removing grains from your diet, you may experience a reduction in gut inflammation, alleviating symptoms and promoting healing.
Enhanced Digestive Function
Grains can be challenging for the digestive system to break down, especially when they're refined or processed. This can lead to bloating, gas, and other digestive discomforts. By opting for grain-free alternatives such as vegetables, fruits, nuts, and seeds, you provide your digestive system with foods that are easier to digest, promoting smoother digestion and nutrient absorption.
Blood Sugar Regulation
Refined grains can cause rapid spikes and crashes in blood sugar levels, which can wreak havoc on hormonal balance and energy levels. By eliminating grains and focusing on whole, unprocessed foods, you can help stabilise blood sugar levels, reducing cravings and promoting sustained energy throughout the day. If you do want to eat grains, it’s a great idea to eat them alongside fibre rich foods that can help
Supports Gut Microbiome Diversity
The health of your gut microbiome, the diverse community of bacteria that inhabit your digestive tract, is crucial for overall gut health. Grains can alter the composition of the gut microbiome, potentially leading to dysbiosis and digestive issues. By opting for a grain-free diet rich in fibre, prebiotics, and probiotics, you can support a thriving microbiome, which is essential for optimal digestion and immune function.
Weight Management
Some studies suggest that reducing grain intake may be beneficial for weight management, as grains are calorie-dense and can contribute to excess calorie consumption. By replacing grains with nutrient-dense, lower-calorie alternatives, you can support a healthy weight and metabolic function, reducing the risk of obesity and related health conditions.
While the benefits of going grain-free for gut health are compelling, it's essential to approach dietary changes with mindfulness and balance. If eliminating grains from your diet, it’s important to enhance your intake of nutrient dense foods from a diverse range of foods to nourish your body. Incorporating a diverse array of vegetables, fruits, lean proteins, healthy fats, and gluten-free grains like quinoa or buckwheat can help ensure you're meeting your nutritional needs while enjoying a satisfying and fulfilling diet.
Conclusion
Whether you’re reducing your refined grains or going grain-free it can be an empowering step on your overall journey to good gut health and overall wellbeing. You may decide that eliminating grains altogether is not for you and instead decide to reduce your intake of grains, particularly refined grains that can be found in processed products. By prioritising nutrient-dense, whole foods and reducing or eliminating potential gut irritants, you can cultivate a thriving digestive system, paving the way for good health and wellbeing. If you do choose to eat grains, ensure that they are unrefined complex wholegrains and organic where possible and make sure to balance them with a diet rich in fruits and vegetables. Embrace the journey, listen to your body, and do whatever feels good for you and your gut.