Yes, Your gut bugs love them!
Whole grains are grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – when these foods are eaten in their whole form that have not been processed or refined. Yes, you can even include popcorn.
Wholegrains are essential for your health and well-being as they have antioxidants, anti-inflammatory properties and may help with oxidative stress which has been linked to chronic disease and many health conditions. Eating more wholegrains has been linked to lower inflammation due to the specific nutrients found in wholegrains such as phytic acid, vitamin E, and selenium which are known to promote antioxidant properties.
How do I know if I'm buying whole grains?
To be classified as a wholegrain, the grains must be in their whole form or ground into a flour while still keeping the 3 parts of the grain, Germ, Bran and endosperm. This is why whole grains are a better source of fibre, antioxidants, B vitamins, folate, selenium, potassium and magnesium. It gets confusing because wholegrains can be single foods such as popcorn and brown rice but they can also be an ingredient such as flour which is why it’s so important to read labels and packets of what you are buying and eating.
What if I’m gluten-free?
Gluten-Free wholegrains include sorghum, quinoa, millet, oats (some), buckwheat, amaranth, teff, corn and brown and wild rice. Please always check the labels and different countries can vary.
How many wholegrains should I be having each day?
The recommendation is ~48 grams of wholegrains/day. 1 serve =16g
If you don't eat wholegrains then add them in slowly. Have quinoa in your salad, have some oats in your cereal, have brown rice balls for lunch. Your gut may need to adapt to them so take it slow and steady.
For a free resource on wholegrains, click here: https://www.healthmap.online/get-informed