Mixed
Whole grains modulate the gut microbiota by providing indigestible carbohydrates (dietary fiber) that serve as substrates for microbial fermentation, leading to the production of beneficial short-chain fatty acids (SCFAs) like butyrate.
Include a variety of whole grains in your diet to support a diverse gut microbiota. Different grains provide different types of fiber, which feed different beneficial bacteria. This fermentation process produces short-chain fatty acids like butyrate, which support gut health and reduce inflammation. Increase fiber intake gradually to minimize digestive discomfort.
Indigestible carbohydrates (dietary fibers) that contribute to improving dietary carbohydrate quality are the major substrates for microbes in the GI tract... Fermentation of carbohydrates leads to the production of so-called short-chain fatty acids (SCFAs; primarily acetate, propionate and butyrate)... Particularly butyrate has attracted a lot of attention as it has been shown to have numerous benefits.
Why this rating
Supported by extensive research on gut microbiota and SCFA production cited in the paper.
Source
Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing
Chris J. Seal et al. · Comprehensive Reviews in Food Science and Food Safety · 2021
DOI 10.1111/1541-4337.12728
More from this paper
- Higher consumption of whole grains is associated with a lower incidence of and mortality from cardiovascular diseases, type 2 diabetes, and some cancers, largely due to improved dietary carbohydrate quality and gut microbiota modulation.Good
- Whole grains improve dietary carbohydrate quality by increasing dietary fiber and reducing the glycemic index/load compared to refined grains, leading to better metabolic biomarkers.Good
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