What are the best whole grains to eat? What to do if you get bloated after eating whole grains?

Eating whole grains in moderation can provide people with important nutrients such as dietary fiber, protein, and a large amount of vitamins and trace elements. It can also enhance satiety and prevent overeating. In fact, each whole grain has a unique aroma. Today we mainly share with you which whole grains are good to eat and the four major misunderstandings about eating whole grains. I hope you can eat healthily and deliciously.

Contents of this article

1. What kind of whole grains are good to eat?

2. What to do if you get bloated after eating whole grains

3. Four major misunderstandings about whole grains

What whole grains are good to eat?

Also known as oats, oil wheat, black wheat, flower buckwheat, triangle wheat, jade wheat, sweet buckwheat. Effects: Buckwheat is cool in nature and sweet in taste. It has the effects of clearing away heat and dampness, appetizing and widening the intestines, and removing gas and stagnation. It is mainly used to treat headaches, gastrointestinal stagnation, dysentery, hot diarrhea, sores, erysipelas, diabetes, leucorrhea, etc.; external use can clear away heat and detoxify. Because buckwheat contains red fluorescent pigment, especially in the flowers, some people may develop photosensitivity (buckwheat disease) after eating it, such as inflammation and swelling of the ears and nose, conjunctivitis, pharyngitis, laryngitis, bronchitis, etc., so attention should be paid. Because it is cold in nature, eating it can cause coldness and chronic diseases. People with skin allergies and spleen and stomach deficiency should not eat it.

Wheat is cool in nature and sweet in taste. It has the effects of nourishing the heart and calming the mind, benefiting the kidneys, strengthening the stomach and intestines, removing heat and quenching thirst, astringing sweat, and stopping dysentery. It is mainly used to treat diabetes, restlessness, insomnia, palpitations, etc.

Also known as oats, brome, and wild wheat. Effects: Oats are warm in nature and sweet in taste. They benefit the liver and spleen, lubricate the intestines and promote labor. They are mainly used to treat post-illness diabetes, poor appetite, constipation, and dystocia. In addition, they have antiperspirant and hemostatic effects, or treat spontaneous sweating, night sweats, and bleeding. Because they lubricate the intestines and promote labor, pregnant women are forbidden to eat them.

It is cold in nature and sweet in taste. It has the effects of clearing away heat and detoxifying, relieving heat and promoting diuresis. It is mainly used to treat heat rash, carbuncle, various edema, burns caused by water or fire, breast carbuncle, thirst, mumps, summer heat and thirst, lowering blood lipids and various poisonings. It also has anti-allergic effects and can treat allergic diseases such as eczema.

It has a cool nature, sweet and salty taste. It has the effects of clearing away heat, replenishing deficiency, and strengthening the spleen and stomach. It is mainly used to treat symptoms such as post-illness, dysentery, spleen and stomach weakness, loss of appetite, vomiting and diarrhea, dry mouth and thirst; it also has the effects of nourishing yin fluid and nourishing kidney qi, and can treat thirst, dry mouth, dysentery, and promote urination; external use can also treat red dan and scalds, burns, etc. Millet is, therefore, people with rheumatism, gout, diabetes, etc. whose blood acidity is too high and cannot eat acidic grains will not feel any discomfort when eating millet.

The effect is flat in nature and sweet in taste. It has the effects of regulating appetite, promoting bowel movements and diuresis, lowering blood sugar and blood lipids. It is mainly used to treat poor appetite, edema, ascites, oliguria, diabetes, hyperlipidemia, edema, jaundice and other diseases.

What to do if you have bloating after eating whole grains

In this case, you should first eat whole grains gradually, that is, eat a small amount at the beginning, such as 1/10 of the staple food, and then slowly increase the amount to give your digestive system time to adapt. Secondly, when you first cook whole grains, you should make them as "soft" as possible to reduce the stimulation of dietary fiber on the intestines. Finally, it is best not to focus on eating one kind of food rich in dietary fiber, but to eat a variety of whole grains in rotation, such as red beans, oats, millet, purple rice, etc.

It should be emphasized that the essence of eating staple food lies in the combination of coarse and fine grains. Eating less coarse grains will not play a variety of health care roles such as preventing chronic diseases. However, coarse grains contain more dietary fiber and phytic acid. Long-term and large-scale consumption will affect the body's absorption of minerals such as calcium and iron, and will also reduce the body's immunity. It is more appropriate for healthy adults to eat 1/3 of the total staple food every day. Due to the weakened gastrointestinal function of the elderly, eating too much coarse grains will cause abdominal distension, so it is appropriate to eat half of the coarse grains that adults eat. In addition, drink more water when eating coarse grains, because the dietary fiber in them needs sufficient water to ensure normal digestion.

4 major misunderstandings about whole grains

Myth 1: Whole grains are high in calories. In fact, whole grains help lose weight. Eating whole grains in moderation will not add too many calories. They not only provide important nutrients such as dietary fiber, protein, and a large amount of vitamins and trace elements, but also enhance satiety and prevent overeating.

Myth 2: Eating whole grains can easily cause bloating. In fact, eating whole grains is more beneficial to intestinal peristalsis. Some people are prone to bloating when they first add whole grains to their diet. The reason is that whole grains contain a high amount of dietary fiber, and some people who are not used to eating dietary fiber are more likely to experience bloating and discomfort. Therefore, the increase in whole grains should be gradual, and the increase should not be too fast, and do not eat too much at one time. In addition, you should drink plenty of water after eating whole grains. Special reminder: Ways to prevent and eliminate bloating include: drinking a cup of chamomile tea or mint tea, chewing slowly, not leaving too long an interval between meals, drinking beverages without a straw, and not chewing gum.

Myth 3: All whole grains contain gluten. In fact, whether such foods contain gluten depends entirely on the type of whole grain. Whole grains such as wheat do contain gluten. However, whole grains such as buckwheat, millet, oats and sorghum do not contain gluten. For patients with diseases such as gluten allergy or intolerance, gluten-free whole grains are safer.

Myth 4: Whole grains are not tasty and taste bad. In fact, each whole grain has a unique aroma. There is no need to add seasoning or complicated methods to cook whole grains. Just boil porridge or steam rice to make them emit a rich aroma.